It's a Lifestyle..not a Diet!

Monday morning, unpacking your Paleo beakfast and Paleo lunch...a collegue says..oh I see you on Diet... 
" I am not on diet B*tch..this is a lifestyle choice... "

This is probably the comment that gets passed to me the most since embarking on a Crossfit and Paleo style of living. One thing I have learnt from participating on prevoius challenges is that this is a lifestyle and a choice of living  / Eating / Training. For me personally...one of the best decisions of have made in my 29 years of finding my way round this crazy world we love so much.
I think it is important for anybody who decides to take on the current challenge and future challenges to look at it as a lifestyle change, not a short term Eat Well / Train Hard programme...cause it certainly is not that. These challenges are the building blocks to better overall living in the long term.

This is my 3rd challenge since joining the Crossfit Jozi Community in 2011, and the excitement is there as usual. The big difference with this challenge to previous challenges for me is that I now look at it as Goal orientated training...I set my goals and in order to achieve them I need to work hard towards it; nothing in life gets handed to you on a golden plate. If you want something you have to get your hands dirty (Or ripped in my case more often than not), dig deep and fight for it. 


Day one - Today I have my meals planned for the next week, I relook at what goals I have set and I complete the plan needed in order to achieve these goals. 
We are all individuals, we all have different objectives and goals..write them down...and list how you are going to achieve those goals. The challenge winner is not going to be the person who just sticks to the Paleo diet and trains in the regular class...the winner is going to that person who knows what they want...and knows how they are going to get it.

This is a challenge to improve your way of living, give it horns and most importantly enjoy it.


PS. I will post my start weights, body fat % and bench Marks times during the course of this week as well as my goals...


Have you set your goals???

In Closing...

Yesterday brought to the end the Summer challenge for 2011 @ Crossfit Jozi. But the in ending it only means the end of the 7 week challenge and the beginning of a better lifestyle. 
This challenge has set in concrete a better lifestyle for me, in eating correctly, In Sleeping correctly and in Training regularly but most importantly with good mechanics and Intensity.

Personally the last 7 weeks has been a massive learning experience, I definitely feel I have upped my fitness and endurance levels and mentally my moods have improved significantly..the saying is certainly true...healthy body, healthy mind.

Looking at the box, a lot of new friendships and bonds have developed over the last few weeks, it is amazing to watch CFJ grow not only in numbers but as a strong community and that is thanks to the good attitude that everybody brings to the box every single day. It Certainly is becoming a place for people to go when they have some time on their hands, speak to a few peeps and throw around some weight...it maks you feel better after a long day ;-).


Now for some feedback on the challenge:


Diet - Overall I stuck to the diet 99%, I had the odd burpee here and there but I stuck to the guidelines and that is something I am proud of. But what I have learnt is that I certainly need to measure and weight my food intake and eat accordingly...my goal over the next few months is to find that balance that will keep my energy levels up and assist to increase muscle mass.


Sleeping  - I make sure I get 7 hours min a night and I cherish it - #NUFFSAID


Training - Strength training will be my goal for the next few months..I will set some new goals within this bigger goal by going in for a few extra sessions to ensure that my mechanics are correct...Mechanics and intensity will lead to results.


Baselines:
Weight - over the 7 Weeks I lost 5KG's but more importantly my bodyfat % Decreased from 18.12 to 11.48...my lean Body mass remained at 55KG's...:-)


Clean and Jerk - Went from a 70KG to a 75KG, the most important thing here for me..is that my mechanics and speed have improved...Cleaning 75KG's yesterday felt awesome..the bar popped up and landed so nicely..it's awesome when it feels smooth! I defintely have a new found love for O-Lifting and cannot weight to hit Saturday O-Lifting classes to learn and improve.


Grace - Baseline Time 3:35 on 17 October / 2:18 on 6 December.
To be honest with you, I am not entirely happy with this, yes on paper the time looks like a good improvement... But I think I my mechanics were slacking purely because I was more focused on achieving a time than moving correctly. And I take this as a learning experience...this is what makes Crossfit so interesting..we have to think, plan, prepare and execute...not just step up and throw the bar..that will limit you down the line. mechanics are Key...Bottom line!
My cleans were good, they felt good because I am using more hip extension, and the bar came up well everytime....but my overheads..I need more aggression and I need to get the lock outs perfect...and that is where I have dissapointed myself...

Grace we have a date in a few weeks cause I am coming for you and we gonna move propely girl.

 In Ending....the challenge has been a success for me in more ways than I can begin to explain, I feel a better person for it and it has put me on a path to set many new goals..these kinds of things can be life changing in a sense that you realise you can accomplish something with commitment..and in doing so you set new goals. That is human nature we love to push our limits and do things we thought we could never do...this is what crossfit has done for me.



Thanks to those who read the blog and to Imti for being a great inspiration...

See you in box Peeps

Peace

Rubs

Some EPIC personal challenges await....Give it horns!!!!

Lifestyle > Diet

This is just something that is extremely import in my view with regards to this challenge and other challenges, a lot of people ask me the question "So how is the diet going?" in response I tell them I am not on Diet..I am working at enforcing a lifestyle change ;-)

1. Eat Correctly..(Paleo may not be your choice..but eating healthy unprocessed foods are key to healthy living) choose your foods wisely and understand what you eat.
2. Exercise - Training on a regular basis is good for Body and Mind #NUFFSAID
3. Sleep - 7 Hours sleep a night, this is key to resting the body as well as the mind.

From these 3 pillars you can branch out into specifics, that will lead to a healthy lifestyle....I can rant on forever but this is a short and sweet POST!

Bottom line...doing these challenges is a Lifestyle change for me, not a Diet or weightloss programme..just simply GOOD LIFESTYLE!!!

Peace

Happy Friday Peeps.

R/

Are you Hungry??

......And I don't mean for that next awesome Paleo dish you are going to summon up in the Kitchen.
Are you Hungry to get some PB's on the WoDs this week?
Are you Hungry to better your Grace time..not even better it..."Smash it".
Are you Hungry to keep a a healthy lifestyle post challenge?
Are you Hungry to keep on improving as an Athlete as a person?


Looking back over the last 6 weeks, what would your highlights of the challenge be? What would your down moments of the challenge be? It is definitely important to reflect back on the challenge and pick out those moments. Being proud of those those new PB's or completing a new movement..this is our motivation to keep coming back and push harder.


The times that were tough, a cheat, a failed weight...failures is not something that should be taken negatively..it should be taken into account as room for improvement and set as a new goal.

My Challenge Donkeys
 * Firstly is strength, I get so frustrated with my strength - But it is giving me reason to work harder on it..and is a massive goal for me.
* O-Lifts...especially my dearest friend the snatch...Every failed snatch = a grey hair. But with a little reading understanding and lots of practice and advise from the coaches...I will get this right...and I will hit new PB's. First up...is start Position / Technique / Speed & Aggression.

Things to be Proud of...
* Manage to get through the Paleo dieting..I think dieting is the hardest part of the challenge. Yes I had a small cheat here and there..but nothing significant. Plus I am now starting to get creative with Paleo cooking and even made an Ice-Cream! Good times!
Check out this site for some laughs and good food...these lads know their Sh*t.

http://www.modernpaleowarfare.com/

* Endurance improvement and WoD times improvements. I can defintely feel I can take can push a little harder everytime I train..some WoDs burn like hell..but if I can lift it, it means I have not passed out yet...so I have to keep going.
Pushing harder everytime is something I will keep my focus on, pushing beyond our known limitiations is what keeps me coming back...#GETSOME!


Enjoy the last week of the challenge peeps, I hope you have made it a Journey and finish it with heart.

Lata
Rubs

The end is near. Have you given this challenge everything you have?

We are now moving into the last and final phase of this Epic Summer Challenge. Imti has just posted our last team challenge for this  with the last line ending

"The end is near. Have you given this challenge everything you have?"

Can you honestly look at yourself and say you have? There is no need to lie about it or justify anything if you have not. It is a simple yes or no? So be honest to yourself, keeping in mind the challenge is for you, it is a personal challenge.  


If you have given it 110%, then give yourself a pat on the back your results will show without a doubt at the end of the challenge. 


If you feel you have not given it 110%, that's ok, it is a learning curve for a lot of us. Let's face it the Paleo way of living does take time to get into and we are bombarded at supermarkets with so many nice treats it is difficult not to stary aside sometimes. With regards to workouts we will have had flat days here and there but always take the WoD...give the WoD horns..when you done leave it all in the box. It's simple!


Either way, I am sure this challenge has been the beginning of a journey to a healthier lifestyle, just by taking up the challenge and completing it, you win in your own way.


For me personally, I can say I have given it pretty my all....The workouts have been intense and at times I have looked at those Kettle bells or hit the floor on a burpee and said to myself...Damn I am tired, Sore and wanna throwup...but the end of the WoD get's closer with every rep finished or every second that ticks over...And I can finish it..."I will pass out before I die"
 Most importantly for me I have identified my weakness's and these last 3 weeks I intend on working a little longer and harder on those weakness's. Mechanix / Techiniques and Aggression are what will I need to work on.....this is my stepping tone to my own next level.


My endurance also needs some work and this will improve by throwing in a few extra workouts on my own..ie. sprints, Intense 10 / 12 min Body weight Workouts...
And most important to me is working on strength, it has been one of my major Donkey's but by improving the above...strength will come naturally. ;-)


The Dieting is possibly the hardest thing, only because when you start eating Paleo you eat the same stuff...but once it clicks and you understand it you start throwing in some variety..and damn there are some good meals to be had. It is an awesome eating lifestyle to follow. 

I think it is important to put the head down and work hard over these last few weeks..look at your initial goals set..did you achieve them? If not...Why?
Is there still time to achieve them?...there is always time to improve!!!


Look at your baseline time set with Grace at the beginning of the challenge...have you set a new goal time...is your endurance and Strength up scratch to achieve that goal time?


The End is near...Step up - Throw Down & Give it Horns.

No Excuses

In case you looking for a little inspiration to get through the last stretch of the challenge peeps, especially with the current heat out there..here is an awesome extract to read..

Inside there are no excuses, no fancy machines, no mirrors, no BS. 

We run, we jump, we lift and we sweat. 

We work...hard. There is weight. Lot's of weight. You will move it and learn how to move it properly. You will inevitably want to lift more of it. You will want to jump higher. You will want to go faster....

{WODS} are always different. You will never beat them. If you work hard they will never beat you. You will leave it all on the floor feeling completely drained yet exhilrated.

Lata
 Rubs

Do something Epic!

We we have now gone through the half way point of the Summer Challenge peeps, I am sure most of you are starting to notice the change in physical appearance as well and metal well being?

I really hope this challenge has triggered off something inside of you to make a change in life, rather than just waking up, having a coffee and a Muffin..hitting the desk, getting home and chilling? Why be a boring old joe Soap...Challenge yourself..

Once we are done with this challenge what are you going to do to push yourself to the next level? It does not need to be something crossfit related? It can be anything, it is important to set stepping stones that will push you out of your limits. 


Do something that will make you feel proud of yourself and something that you know you worked towards. Whether it be finishing your first half marathon or training with a soccer team and complete a full season with them. 


Find that one thing deep inside you have always thought you wanted to do..but told yourself you can't..and do it. Tell yourself you "can"..and work towards it. 
We have the gift of choice..use it! We can do anything we set our minds too. 


Set that goal,let it impact your life and open new doors that you always thought we shut.
These are the things that define us.


Lata


R