Today we're going to talk about why you should shop the perimeter of the grocery store. Put simply, you should shop the perimeter of the grocery store because that's where the real, whole food is. If you've seen any of our other videos, you'll know that real, whole food is going to be things like meat, and eggs, and seafood, and poultries, some quality protein, some veggies, some healthy fat, things like olive oil, and macadamia nuts, and avocados. It's going to be things like fruits, nuts, and seeds, herbs, and spices.
When you shop the perimeter of the grocery store, that's where all these things are, right? All the veggies and the produce are going to be on the outskirts of the grocery store. That's where your meat's going to be that's where your cheeses are going to be. Generally speaking, that's where the real, whole food is, and the more processed foods tend to be in the middle.
Why is eating real, whole foods so important? Well, for a few different reasons. Number one. Real, whole food is super nutrient-dense. It has a ton of micronutrients in it that make you healthier. It helps regulate your blood sugar, so there's no spiking and dipping throughout the day. It encourages a healthy, psychological relationship with food, where you're not addicted to food and overeating food. It leads to a healthy digestive system and it tends to minimize inflammation and not cause it in the first place.
What are some helpful, practical tips that you can use to help you remember this when you're actually shopping at the grocery store? Number one. If you can't grow it or hunt it, don't eat it. That's a really good rule that'll help you when you're shopping in the grocery store, in particular, the perimeter, to find things that are healthy. If it comes in a bag, a box, a jar, or a package, it is guilty until proven innocent. If your grandparents and great-grandparents didn't eat it, you probably shouldn't either. Then one of my personal favorites, sounds kind of paradoxical, good food goes bad, bad food stays good. Real, whole food will tend to expire and go bad, whereas bad food will stay good through the apocalypse.
Speaking of bad food, why do we avoid those center aisles? Well, that's because that's where all the processed food tends to be. That's where the sugar-laden, salt-laden, hyper-processed food tends to be. Most of the things in those center aisles tend to be things that will last for years on end because they have these gigantic amounts of salt, and sugar, and other things in them to basically preserve them for a very long time.
In general, you want to avoid those things because they have very few nutrients. They lead to lots of blood sugar spikes, they're psychologically addictive, they promote an unhealthy digestive system, and they're very inflammatory.
One of the simplest things you can do overall to improve your health is sticking to the perimeter of the grocery store and if you do that, the vast majority of the time, even if you have some off plan stuff here and there, you'll tend to be more healthy rather than not.
All right, guys. Thanks so much for tuning in. We'll see you next time.
[eliteaccordion][elitetoggle title="Monday 4.16.18 "]
Base
MR. Hip
1x4 + 3 Athletic Burpees
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Intermediate
MR. Hip
1x4 + 3 Athletic Burpees
Back Squat
1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+%
Walk Out
3x10 seconds @105%
Press
Press 1RM
Conditioning
3 Rounds
Supinated GHD Holds - MAX
Single Arm Dumbbell Step Up - 10 reps right and left
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 4.17.18"]
Base
Mr. Hammy
2x3 + 3 Broad Jumps
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Intermediate
Mr. Hammy
2x3 + 3 Broad Jumps
Deadlift
1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+%
Conditioning
4 Rounds
Meadow Rows – Max effort each arm (reps should fall between 8-12) go up from what you used last week.
Single Arm Farmer Cary – 20 yards each arm AHAP
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 4.19.18"]
Base
Mr. Bear Trap
1x4 + 3 Jump Lunges
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
Mr. Bear Trap
1x4 + 3 Jump Lunges
Bulgarian Split Squats
6. 6. 6. 6
Bench Press
1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+%
Lock Outs
3x10 seconds @105%
Conditioning
3-4 Rounds
Skull Crushers – Max effort (reps should fall between 8-12) go up from what you used last week.
Slight Incline Dumbbell Flys – 12 reps
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 4.20.18"]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Vertical Pulls
4x Max Reps
Intermediate
Power Clean
1x1 @ 90%, 1x1 @92.5%, 1x1 @92.5+%
Vertical Pulls
4x Max Reps
Conditioning
4 Rounds
Prowler Push - 100 yards
Clean High Pulls - 8
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Whats going on this week!"]
Our next Kids Class registration is closing soon! Click here to fill out the form if you are interested!
Want to get cut up for the summer? Check out our Physique Cohort
Love us at CFSB? Want to leave us a review? It really helps!
Facebook PAGE REVIEW: Click here!
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[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Monday 4.16"]
FIT
A.
EMOM,Build
8-10 Left - Rear Foot Elevated RDL
8-10 Right - Rear Foot Elevated RDL
8-10 Left Arm Dumbbell Press
8-10 Right Arm Dumbbell Press
30-60s Left Side Plank
30-60s Right Side Plank
x 4 sets (24 min total)
B.
For time - 8 minute cap
30.20.10
Russian KB Swings
Push Ups
COMP
A.
@ the top of a 2 minute mark
8 RDL, Start moderate, build to heavy
8 Unbroken Shoulder to Overhead, Start moderate, build to heavy
6+ Max Unbroken TTB *stop 3 reps short of fail
x4 Sets (24 Minutes total)
B.
8 Minute Amrap
20 KB/DB Snatches 55/35
10 Handstand Push Ups
Score:
FitA: Heaviest RDL Weight and DB Press Weight
CompA: Heaviest RDL Weight,Shoulder to Overhead Weight, total TTB.
FitB: Time or reps in cap
CompB: Reps
Notes:
Fit A: Build on the sets, start off moderate.
Fit B: Mods > Incline Push Ups, Deficit Push Ups
CompA: You should have enough time to transition your weight from RDL to UB STO - this is pulled from the floor on the first one.
CompB: I will allow Ring Dips (not scaled ones) or Strict/Kipping HSPU up to 2 mats under the head.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 4.17"]
FIT
A.
20 Minute Amrap @ Conversational pace - NFT
10 Ring Rows, moderate
30s Front Rack Bottom of Squat Hold
30-60s Dead Bug Hold
B.
20 Minutes to establish Back Squat 5rn
COMP
A.
EMOM (20 minutes)
8-10 Bent Over Row, build
3-6 Left Side Plank Clamshells
3-6 Right Side Plank Clamshells
60s rest
x 5 sets
B.
20 Minutes to establish Back Squat 1rm
Score:
FitA: No score, conversational pace
CompA: No Score, conversational pace
FitB: Heaviest weight
CompB: Heaviest Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 4.18"]
FIT
A.
30 Minutes to finish
Full Thacker Method Warm Up for Snatch
B.
Every 90s x 8 Sets (12 min)
3-4 Hang Power Snatches
Notes:
B. Keep it fast and smooth, work quality of movement - don't load if it looks bad.
Mods Snatch RDL > Hang Pull > Hang Power Snatch
COMP
A.
30 Minutes to finish
Full Thacker Method Warm Up for Snatch
B.
Every 90s x 8 Sets (12 minutes)
Build to a heavy Power Snatch + Overhead Squat (1+3)
Build to a heavy set of the complex
Notes:
B. Keep it fast and smooth
Score: Complex Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 4.19"]
FIT
A.
4 Sets - 20 Minutes to finish
9-12 Strict Pull Ups
100' Farmers walk, heavy
B.
150 Wall Balls for time - 8 minute cap
COMP
A.
4 Sets - 20 minutes to finish
Weighted Pull Up x 3
100' Farmers Walk
B.
Karen
150 Wall Balls for time 20/14#, 10/9 - 8 minute cap
Score:
FitA: Total pull ups and lowest Farmers Walk Weight.
CompA: Heaviest pull up set and lowest farmers walk weight.
Fit B: Time or reps in cap
CompB: Time or reps in cap
Notes:
For farmers walks - Start heavy and challenging - you get ONE set down, if you have to set it down more than once during your set, you must grab another weight for your next set. Because some of you MFers will game the system - If you set it down more than once on your last set (because you don't have another set coming after that)- subtract #20 from your score.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday"]
FIT
A.
90s to finish each station
Close Grip Bench Press x 5-8, build
Banded Good Mornings x 8-10
Ab Mat Sit Ups x 10-20
x4 sets
B.
20 Minutes to find
Deadlift 5rm
COMP
A.
20 Minutes to finish
4 Sets
Close Grip Bench Press x2-3, build to a heavy set in the range
B.
20 Minutes to find a Power Clean 1rm
Score:
FitA: Bench press weight
CompA: Bench press weight
FitB: DL Weight
CompB: PC Weight
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 4.21"]
FIT & COMP
20 Minute Amrap
10 Alternating Turkish Get Ups
40 Doubles or 80 Singles
20 Alternating KB Snatches
40 Doubles or 80 Singles
30 American Kettlebell Swings
40 Doubles or 80 Singles
Score:
Total reps in the time
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 4.22"]
Gym roll up doors open at 10, if you care about the modality you choose - line up at the door and wait because it will be first come first serve.
I will have
8 Biking Spots
6 Rowing Spots
5 Weighted Vest Spots
The people who come in first will write their name on the board to choose what they want do to.
FIT & COMP
50-60 minute Bike
or
50-60 minute Row
or
50-60 minute Weighted Vest Walk
this allows for 19 Spots, if more people come in, you'll be carrying a sandbag on your back for 60 minutes.
Score:
Total Cals for Bike
Total Meters for Row
Total Yards for Weighted Vest Walk
[/elitetoggle][/eliteaccordion]
In this video I discuss the numerous ways in which I'm imperfect.
Why did I think it was important to make this video? Put simply a lot of marketing by health and nutrition coaches on the Internet gives the impression that they've never had to struggle and that everything comes so easily to them.
In my case, the exact opposite is true. I'm passionate about what I do and I'm better able to what I do precisely because I've had many health and weight struggles along the way.
One of my favorite sayings from a mentor is "My super power is that I make mistakes faster than anyone else", and that's certainly true of me in the health and wellness space. Making mistakes faster than other people allows me to learn from those mistakes more quickly than others, and then I can pass that knowledge on to those I coach.
Here are just some of the many ways I'm imperfect, and this is only the health and nutrition side of things :)
-I grew up eating more processed foods and fast foods than probably almost anyone watching this video and that continued for about 28 years.
-For most of my adult life, about 10 to 12 years I was about 50 to 60lbs overweight and I had significant struggles losing weight
-About 5 years ago I was diagnosed with Graves' disease (autoimmune hyperthyroidism), which took a long time to heal from. That experience was what motivated me to become a health coach for a living.
-To this very day, as I'm writing this (April 2018), I am working with my own functional health practitioner to resolve some lingering health issues that haven't gone away. Why? Because I'm not perfect, and 28 years of eating junk food along in addition to being a Type A stress case will really mess up your health. Additionally, the past three years have probably been the most stressful of my life, which leads me to my next point.
-Stress, and how I deal with it, is my own personal Mount Everest that I've been working on very hard the past couple of years but it's still a MAJOR area of work for me.
-I still eat completely off plan foods (pizza, chocolate chip cookies, etc.) and not always for special occasions (although this has improved dramatically in the past few years)
I think it's important as a health coach to show people that I'm not perfect, and that I've dealt a number of health and weight issues over the years.
We're all at various levels of imperfection, but we can improve. What separates those who stay stuck in their lifelong imperfections from those who change is the willingness to ask for help to learn and grow as a person.
Even though I'm still very much imperfect, the changes I've made have been dramatic from where I used to be, and I'm going to keep trying to improve. You should too.
All right, everyone! We're entering phase 2 of the Olympic + Hypertrophy cycle. You'll notice that we once again have 10x2 on all of our olympic movements with the weight slightly higher than it was during the first wave of the cycle. The hypertrophy ranges have stayed the same, but the number of sets has decreased back to the original amount.
Monday – 4/9/18
Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
Power Cleans
10 x 2 @ 77.5-82.5%
Clean Pulls
5 x 3 @ 100-105% of Clean
Shoulders
Filly Press 5 x 10
Abs and Back
Dumbbell RDL’s 3-4 x 10
Tuesday – 4/10/18
Rest Day
Wednesday – 4/11/18
Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch
10 x 2 @ 77.5-82.5%
Back Squat
5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
[eliteaccordion][elitetoggle title="Monday 4.09.18 "]
Base
MR. Hip
1x4 + 3 Athletic Burpees
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Intermediate
MR. Hip
1x4 + 3 Athletic Burpees
Back Squat
1x2 @80%, 1x2 @85%, 1x2 @87.5%
Press
Press 3RM
Conditioning
4 Rounds
Dumbbell Walking Lunge -10 Yards
GHD Bridge Holds – MAX, try to beat last weeks holds
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 4.10.18"]
Base
Mr. Hammy
2x3 + 3 Broad Jumps
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Intermediate
Mr. Hammy
2x3 + 3 Broad Jumps
Deadlift
1x2 @80%, 1x2 @85%, 1x2 @87.5%
Conditioning
4 Rounds
Meadow Rows - Max effort each arm (reps should fall between 8-12)
Bottoms Up Kettlebell Cary - 20 yards each arm
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 4.12.18"]
Base
Mr. Bear Trap
1x4 + 3 Jump Lunges
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
Mr. Bear Trap
1x4 + 3 Jump Lunges
Bulgarian Split Squats
8. 8. 8. 8
Bench Press
1x2 @80%, 1x2 @85%, 1x2 @87.5%
Conditioning
4 Rounds
Skull Crushers - Max effort (reps should fall between 8-12)
Straight Arm Pull Downs - 20, build off last weeks numbers
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 4.13.18"]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Vertical Pulls
4x Max Reps
Intermediate
Power Clean
1x2 @80%, 1x2 @85%, 1x2 @87.5%
Vertical Pulls
4x Max Reps
Conditioning
4 Rounds
Starr Shrugs - Max effort (reps should fall between 8-12)
Sled Drags- 100 yards, pick a weight you can move at a fast walking pace.
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Whats going on this week!"]
April 21st - May 26th Begins our Next CrossFit Kids Class! Email Amy@crossfitsouthbend.com if you are interested!
Want to get cut up for the summer? Check out our Physique Cohort
Love us at CFSB? Want to leave us a review? It really helps!
Facebook: Click here!
Google: Click here!
Follow us on instagram here
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Monday 4.9"]
FIT
W/U: Group warm up will include DL/Power Clean WU
A.
4 Sets, each at the top of a 90s mark (18 minutes)
Deadlift x 8-10, build on sets
8+ Max Unbroken Push Ups
40-60s Plank
B.
Amrap in 15 minutes
10 Push Press
20 Kettlebell Swings
30 Double Unders
COMP
A.
18 Minutes to finish
Power Clean 4x1.1, rest 20s between singles, rest 2-3 minutes between sets
B.
Amrap in 15 minutes
10 Clean and Jerks @ 60% of your heaviest 1.1
50 Double Unders
Score:
Fit A: Deadlift weight
Comp A: Heaviest PC
Fit & Comp B: Total Reps
Mod
Incline Push Ups > Push Ups > Deficit Push Ups
Incline Plank > Plank > Plank on Rings
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Tuesday 4.10"]
FIT
A.
4 Sets, 30 Minutes to finish
8 Overhead Squats @ 3231, build
10+ Max Supinated Grip Pull Ups
40-60s Side Plank Left
40-60s Side Plank Right
B.
Row 500m, hard
COMP
A.
30 Minutes to finish
Front Squat 5.3.1, 5.3.1
Weighted Pull Up 6x3
B.
Row 500m, hard
score:
Fit A: heaviest OHS weight, total # pull ups
Comp A: Heaviest FS, pull up weight
notes:
For Comp's FS - I want the second set heaviest than the 1st
suggested warming up after the strength piece for rowing if time allows
Row 15s, hard
rest
Row 30s, hard
rest
Row 45s, hard
rest
Row 60s, somewhat hard
rest
I'd like to see some climbing in pacing - with enough rest to feel somewhat recovered (depending on class size - at a minimum 3x the amount of time you rowed)
Mod
Front Squat - Overhead Squats
Ring Rows - Pull Ups
Strict Pull Ups - Weighted Pull Ups
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Wednesday 4.11"]
FIT
A.
30 Minutes to finish
Fuil Thacker Method Warm Up for Clean
B.
EMOM 10 Minutes
3-4 Hang Power Cleans
Notes:
B. Keep it fast and smooth, work quality of movement - don't load if it looks bad.
Mods RDL > Hang Clean Pull > Hang Power Clean
COMP
A.
30 Minutes to finish
Fuil Thacker Method Warm Up for Clean
B.
EMOM 10 Minutes
Clean Deadlift + Hang Clean ( 3 +1 )
Build to a heavy set of the complex
Notes:
B. Keep it fast and smooth
Score: Complex Weight[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Thursday 4.12"]
FIT
A.
4 Sets, 32 minute cap - all sets challenging
10-15 Dumbbell Bent Over Rows Left Arm
rest 30s
10-15 Dumbbell Bent Over Rows Right Arm
rest 30s
20-30 Unbroken Wall Balls
rest 30s
20 Calorie Bike
rest 30s
COMP
A.
5 Sets, 32 Minute Cap
1-5 Unbroken Muscle Ups
20 Wall Balls
30 Cal Bike
rest 2-3 minutes
Score: Nothing, train, get after it today
Notes:
Fit: Start with heavy weights for the bent rows
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Friday 4.13"]
FIT
A.
4 Sets, each at the top of a 90s mark
Close Grip Bench Press x 8-10 @ 21X1
10 Single Leg Bench Supported RDL Left @ 2110
10 Single Leg Bench Supported RDL Right @ 2110
B.
Amrap in 15 minutes
30 Russian KB Swings
15 Hanging Knee Raises
Run 200m
COMP
A,
20 Minutes to finish
Standard Grip Bench Press 5.3.1,5.3.1
B.
Amrap in 15 minutes
30 Alternating KB Snatches 55/35
15 Toes to Bar
Run 200m
Score:
A: Bench weight
B: Rounds + Reps
Notes:
Close grip - directly in front of the shoulders
If you have issues with the SLBSRDL (lol) perform the movement with foot supported on the ground
MOD
Hanging Knee Raises > Sit Ups
If running is shitty outside, coaches choice
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Saturday 4.14"]
A.
30s Left Arm DB/KB Hang Clean and Jerks
30s Right Arm DB/KB Hang Clean and Jerks
60s Double Unders
60s Wall Balls
60s Calorie Bike
60s Rest
x4 Sets
Score: Total Reps
Notes: Work on being consistent
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title="Sunday 4.15"]
A.
60s Crocodile Breathing
15 Half Kneeling Pallof Press Left Arm
15 Half Kneeling Pallof Press Right Arm
B.
Amrap in 10 Minutes @ 60% effort
10 Med Ball to Toes
30s Heavy Front Rack Hold
30 Doubles or 30 singles
C.
60s Row
60s Bike
60s Run
60s Step Ups
5 sets
[/elitetoggle][/eliteaccordion]
Monday 4/2/18
Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch Heavy Double
Back Squat 5 x Max (8-12 Reps) (R 3-5)
Chest
Incline DB Bench Press 6 x 8-12
Close Grip BB Bench Press 6 x 8-12
Bis
Barbell Reverse Curls 6 x10
Tuesday 4/3/18
Rest Day
Wednesday 4/4/18
Warm-Up: Elbow Planks, Glute Bridges, GHD Back extensions/RDL’s
Power Cleans Heavy Double
Clean Pulls 5 x 3
Shoulders
Arnold Press 7 x 10
Abs and Back
Dumbbell RDL’s 4x12
Thursday 4/5/18
Cleans - Heavy Double
1 ¼ Front Squats 5 x 3
Back
Bent Over Rows 5 x 8-12
DB “Lawnmower” Rows 5 x 8-12
Tri’s
Standing Tricep Extensions 6 x 10
Friday 4/6/18
Rest Day
Saturday 4/7/18
Warm-Up: Long Technical Warm-up
Clean and Jerk (1+2) Heavy
Snatch Pulls 5 x 3
ME Incline push-ups (30+ reps)
Bear Crawl + Sandbag Pull Through
Sunday 4/8/18
Rest Day