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by Brigid Freitag | November 4, 2015
MAPLE VALLEY BOOTCAMP SUCCESS: KELLY'S STORY
I’m excited to introduce you to Kelly, one of our faithful Maple Valley Bootcamp members! She has been committed to weekly workouts since January and all the hard work is paying off! Take a look at her “Before” and “Now” pictures! There is no “after” picture here, because we are all on a continuous journey! Here at Maple Valley Bootcamp we are helping people of all different fitness levels to make fitness and healthy nutrition a lifestyle!
CHECK OUT HER STORY HERE:
I was an over-weight, stress eater and been steadily packing on the pounds since quitting smoking 3+ years ago. I have started (and quit) just about every fad diet and workout plan known to mankind. Last January I decided to try again. I decided I was ready to require more of myself and signed up for bootcamp. To be perfectly honest, I had no idea what I was getting myself into. Those first workouts were hard. Really hard. I did the best I could and committed to keep coming back. Brigid and Aaron are very patient, encouraging and they make sure I require more of myself too. :) They are both diligent in teaching proper form and preventing injury.
In July, Brigid and I incorporated the nutrition plan, eating several smaller meals a day while focusing on portion sizes and eating the right foods. Between my weigh-ins twice a week and checking in at morning bootcamp, I know I am accountable for my choices. I'm steadily meeting my goals and becoming stronger and healthier than I have been in decades. I attribute my success to my coach Brigid, who has encouraged and supported me, shown me grace when I need it, and helped me require more of myself and/or kicked my butt when I need that too. The group of (mostly) ladies that attend the 5:30 am class are the best!
I am down close to 30 pounds, lost several inches, down two sizes and over 3% body fat. At 43, I feel better than I have in years. This will be the first January that I will NOT make a resolution to lose weight or eat healthier, because I am already doing it. Cheers to NO New Year's Resolutions in 2016! Thank you, Aaron and Brigid, you have helped me change my life.
by Aaron White | October 21, 2015
The Northwest winter season is coming, driving to and from work in the dark. This season be prepared for how the winter days can affect you. With winter comes cold, darkness, and for some people, a bout of sadness. Sometimes cuddling up to watching TV and the rain fall can be a depressing habit vs a relaxing time. Those who can track their emotional problems with the colder weather may have Seasonal Affective Disorder (SAD). SAD is a classified type of depression that occurs during certain times of year, generally during the winter months. SAD is a real thing and it affects millions of people each year. It's also more common in women than in men.
To manage your symptoms—especially if they're particularly severe—you may want to see a medical professional or psychologist. Serious cases of depression can be treated with counselling support, prescription drugs or both.
Even if you aren’t affected at a higher level these tips can help your success through the winter months
1 Vitamin D – Is found in meat, fish, eggs etc. This vitamin keeps our immune system healthy; our bones from becoming weak and brittle also reduce inflammation, produce cell growth and absorption of calcium. Unfortunately food sources don’t have enough of the vitamin we need, supplementation is probably your best strategy. For supplementation, taking at least the generally recommend daily amount 600 IUs per day.
2 Workouts - When you're down, the last thing you feel like doing is going to the gym. However, exercising can be one of the best ways to combat depression. Taking part in a regular workout program is going to boost your well-being by causing a flood of feel-good endorphins. A good workout can also help increase your energy levels.
3) Light – Work on your tan! Getting outside for a walk I know is hard when it’s cold and wet but sunlight is a natural form of vitamin d. Artificial light has been used in serious cases of SAD.
4) Nutrition - Overeating and added carbohydrates lead to weight gain, this time of the year it’s easy to fall into bad habits that make matters worse. Keeping your nutrition in check can be a challenge by keeping a food journal and giving it to an accountability partner can be just the thing that keeps you out of the cookie jar.
by Poliquin Group | April 23, 2015
by Paleo Nick | February 22, 2015
Enter The Zone - Five Keys Steps
I am a huge fan of The Zone Diet and this article will continue our adventure into figuring exactly what The Zone is and how to set yourself up for success with this way of eating. Today's list is a compilation of advice from several sources, many of which are straight from the horse's mouth being that Dr. Sears recommends them. A few are my own, and a few are hybrids. I hope you enjoy them...
- Hydrate, then die.I have been touting the Camelbak slogan for several years ("Hydrate or Die"), but just a few weeks ago, someone brought it to my attention that death is not an option. So, for my hydration promotion, my new slogan is "Hydrate then Die". We are all going to die anyways, so why not get the most out of life by staying hydrated. I tell people to drink two cups of water upon waking and at least one cup before each meal or snack. Watch the color of your urine and try to maintain a slight yellow tinge. However, don't drink so much that you are up one or more times throughout the night.
- Eat within 30 minutes of waking.I know fasted cardio is a hot topic right now, but it's totally bogus. You burn less fat when you fast than you do when you eat even just a little. Since it is difficult to eat before early workouts, I recommend a simple snack of 1-2 blocks. Zone-balanced Bacon Berry Protein Muffinsare a good option. You are in a fasted state throughout the night and nearing semi-starvation as you wake. If you don't fuel your body, it will shut down and hold onto stored energy i.e. FAT! Get up and eat. I know it's not easy, but it is worth it.
- Never go more that 5 hours without eating.In other words, ditch the bottled energy drink and use blocked out grub to provide your own "5 Hour Energy".This is a pointer from Barry Sears himself and I find it very easy to follow. I am more in the 2-3 hour range and when I am working out hard, I can barely make it 2 hours without eating again. Keep yourself in the 2-5 hour window, eat before you're hungry and don't expect huge numbers in the gym at 5:30pm if the last thing you ate was a Snickers at your 9:00am break. Set an alarm on your phone if you have to and stick to it.
- Don't eat more than 5 blocks at a time.If you break the blocks down calorically, they contain approximately 91 calories each. So, limiting your meals to 5 blocks or less is pretty much like saying, don't eat more than 500 calories at a time. If you are eating every 2-3 hours, this isn't an issue, but when you try to stretch it 6+ hours, you typically end up having a gorge session which puts you way out of The Zone. Don't do that! Limit portion sizes and eat more often. Got it? Good.
- Eat like you lift heavy weight. Go lift heavy weight. Then, Eat like you lift heavy weight.The Zone is not a starvation diet. You have to eat. Get that metabolism rolling, then be active and burn through your fuel. I know this one ties into some of the other tips, but it makes an important point. Fuel according to your activity and don't expect results in the gym unless you do. It's hard to deadlift 500 pounds, when you eat like a bird. Plan out your meals, get after it in the gym and don't forget to refuel afterward.
January 30, 2015
Why is it that we all know what it takes to get healthy yet a far majority of us DON’T take action? Action is only taken after we have been told we have a disease or injured?
Fitness, it’s like a lot of things in life, the reward has to be earned. The feeling you get after an intense workout or accomplish a new skill/lift reminds you that you are alive, that’s one of the rewards of fitness. This emotion of health is only felt through sweat and hard work.
People ask us what percent is exercise and what percent is nutrition? Simply put quality foods allow for quality exercise. The obesity data in America happened because of the quick, fast food mindsets. Also listening to bogus health information i.e. food pyramid etc.
Grocery store tips
- Have a list before entering the store
- The carbohydrates in your cart should be primarily vegetables
- Have quick alternatives for breakfast on the run example plain greek yogurt (I call it the 45 second breakfast mixed with a whey protein shake)
- Stay to the outside of the grocery store for the most part
- Have one or two new recipes in mind for the week
- Balance the foods you purchase proteins, fats and carbohydrates
- Stay to raw and whole foods example full fat products (fat doesn’t make you fat excessive sugar and alcohol does)
- Grass-fed meats
- Fresh fruits
- Fresh vegetables
- Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)
- Cereal grains
- Legumes (including peanuts)
- Refined sugar
- Processed foods
- Overly salty foods
- Refined vegetable oils
- Candy/junk/processed food
by Alexander Cortes | October 10, 2014
Too often we hear after asking people have you heard of CrossFit, "CrossFit, that's intense"
We believe that’s how popular media delivers CrossFit and how people perceive it.
Truthfully that doesn’t come close to defining the true nature of a CrossFit i.e.strength and conditioning facility or at least CrossFit Basic.
We found an article that helps better explain and gives people a better example of what CrossFit or strength and conditioning provides. Enjoy and leave a comment or share if you like the article below! CrossFit Basic
Personal Training: Myth Versus Reality
By: Alexander Cortes
Personal Training = Popular Fitness
Comparing Personal Training to Strength and Conditioning
What Personal Trainers Can Learn from Strength and Conditioning
by Jonathan Deprospo | September 27, 2014
WHAT'S SO GREAT ABOUT BEING IN KETOSIS?
WHERE IS THE SCIENTIFIC DATA?
WHAT IS A KETONE, OR A KETONE BODY (KB)?
DOES BEING IN THE METABOLIC STATE OF KETOSIS PRESENT DANGERS?
WHAT ABOUT THE ANTI CATABOLIC EFFECTS OF THE KETOGENIC DIET?
SO WHAT IS THE BEST WAY TO GET THERE?
by Poliquin Group | September 24, 2014
by Trevor Dolan | September 19, 2014
One of the most gratifying things to witness as a coach is helping and seeing someone accomplish a goal that they thought to be near impossible. No matter what the level of challange the goal presents; determination, hard work, and consistency always pays off.
One of Crossfit Basic's "noon crew" members, Debbie Pangburn, meets all those expectations and has given me the pleasure over the last 12 weeks to help her through dieting and extra work, one on one, to accomplish a personal goal that has spilled into many others; losing weight and toning up. It started with the urge to shead a few pounds to look better in her dress she was going to wear at her son's wedding. I will let her tell the story...
I was getting into good shape, and getting stronger but I wasn’t achieving the definition that I wanted.
July of 2014 Coach Trevor and I sat down, put together a nutrition diet and a personal training plan for me. This began my amazing new journey into a new way of eating and working out. When we started my plan, my whole goal was to look good at my son’s wedding that was September 12 but after several weeks, it was no longer about the wedding, it was about how good I felt, how much energy I had and I was starting to see the definition that I wanted to see.
At the beginning I was like seriously, how do people just eat like this every day? I really missed my Mocha almond fudge ice cream, I did some research and found Frozen Artic Treats, it has lots of protein, few calories, gluten free, and seemed to me the best thing for my craving of mocha almond fudge. Coach said well if you do good next week you can have some, I seriously kicked ass that week and for the next 4 weeks…. He still owes me my frozen treat. Trevor held me accountable for everything, he got a picture of every meal that I ate. (Omgosh, I joked that he was like my debit card, I never left home without him)
I know that I would never have made this transformation without the support of my Coach, he kicked my ass every day, but at least he did it with a smile. He never lets me take the easy way out, if I feel my tank is empty, he always seems to challenge to me do just one more. It's only up from here.
Not only do I see the difference in my body, but also my mind and spirit. I have achieved a new self- confidence that I haven’t seen in a very long time. My friends and family have commented on how much more easy going I am, and I have my laughter back which is the most important of all.
In the last twelve weeks I lost a total of 18 pounds, and 15.5 inches from my whole body (in crossfit you add everything together) and I did it the right way with nutrition and exercise and sleep."
Since beginning the personalized diet 3 months back, Debbie has lost 18 lbs. Consistently hitting the gym 5 days a week, 3 class workouts + 2 personalized days, we check her measurements monthly to ensure she is losing the weight she wants in the right places. Her hard work is proven through the measurements...
Week 6 check-in... (in diameter)
Thighs: 4 Inch decrease
Waste: 2 Inch decrease
Belly: 5 Inch decrease
Hips: 2 Inch decrease
Biceps: 1/2 Inch decrease
Neck: 1/2 Inch decrease
By eating clean, changing LIFE habits, and being consistent; Deb has traded fat for muscle, generating a whole new life for herself while feeling and looking fantastic. Her goal to look fablulous for her son's wedding acted as a pinnacle that changed her life forever. My admiration for Deb's success has caused me to evaluate my goals and change a few things of my own, for we can all use someone to motivate us.
Crossfit Basic couldn't be more proud of Debbie, as well as all the amazing members that make up this gym! Hopefully you can use Deb's story as inspiration to take your goal, what ever it may be, to the next level.
GREAT JOB DEB!
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