Situp

http://www.youtube.com/watch?v=pSyZ9GV6Bj4

No Excuses – FF

That bit of time every day that is just for yourself…YOU TIME.

We all lose it or forget how important it is. Or we know we need it, but it’s the first thing to get pushed to the side.

• Every day you should think about how to set apart atleast thirty minutes of YOU TIME.
• I actually tell others that I can’t do certain things because I need my me time.
• Make this a daily habit, just some time to reflect, be quiet, still and breathe.

It could be spent doing something you absolutely love, doing something relaxing, or doing nothing at all. But it is purely for your own joy and satisfaction.

It can be a hiking, praying, sitting, coffee…heck yesterday I had my ME time during a massage. Today, I’ll have it by the pool right after I publish this. Phone away, no music, sun on my face. Distraction free, YOU TIME.

Quality time with yourself, your simple pleasures and your thoughts. Yes, put it in your planner if that works for you and prioritize it daily.

You are worth prioritizing – FF

Occasionally I will be blogging from my phone so they won’t be as graphicy and snazzy as the others

This WOD is awesome, it COULD be 10 minutes, it’s only 7
By the time it gets tough, it’s almost over
You’ve Got This. Breathe & Drop

http://www.youtube.com/watch?v=yJsV0GWzzKw

How many times should I do an Open WOD?

• More than 3 times – No, not worth it. Suggested – 1) Go through half or part of  The Open WODs (for example, try 3 mins of this WOD and see how you do and how the pacing and timing feel) or go through it slowly or with half of the weight as a ‘move through’.
•  Another Idea –  2) Try it once, and then potentially wait a couple of days and try it in a different environment (time, place, amount of people, music etc.) and see how you do!
• Everyone wishes he/she had MORE time to prepare – Read THIS
• That is it, more attempts will mess with your head, your programming and is not a productive use of energy.

 Go hard and finish knowning you did your best – FF

*comment below if you have specific questions on how to attack The Open*

 More time to prepare
Was just a little stronger
Had just one more month to work on skills
Could move a little bit faster
Could postpone the workouts just another couple of weeks

• YOU are fully ready and prepared from ALL the training you have already completed. You have worked super hard to get where you currently are.
• The Open is simply a chance to see where you are NOW.  NOT what you could once do or what you will once be able to do.

YOU ARE READY. THE TIME IS NOW. -FF

• Are fun, have a sense of humor, like to joke and smile.
• Are open to new methods, teachings
• Are inquisitive and ask ‘why and how’
• Don’t complain about reps or weights or a bit of programming
• Enjoy the process and aren’t stuck on the destination
• Celebrate victories and achievements, even little ones
• Encourage others and even say encouraging words to themselves
• Give it all they have, whether it is ‘sitting and standing’ or ‘all out sprints’
• Leave with a high-five or a hug and say “Thank you coach, I feel awesome”

How do I get started? I’m a bit timid about the whole thing?

•  I am very patient and understanding when people come to me with these concerns.
• I was speaking at a local college and a girl recently asked “How would I get mentally prepared to start CrossFit?”
• My heart swelled, as this is a great question and it combines two of my favorite topics!
• I told her, “just like giving a speech in front of your class may feel weird or make you uncomfortable, the only way to feel better talking in front of people is to _____ ” – and she finished my sentence.
• You will be uncomfortable starting ANYTHING for the first time and there is always a bit of hesitation or nervousness. The only way to make that situation feel better or more comfortable is to DO IT. That being said, I gave her a few other tips that would definitely help with the transition

Tips and suggestions for first timer CrossFitters
1. Call ahead or shoot an email to the gym, say that you are new and interested but would like to come in at a time when it is ‘least busy’ or that you could stop by just to see the place.
2. Go with a friend, beg someone to go with you or ask anyone who has mentioned it before if you can tagalong with them.
3. Go to a beginner’s/free class (most locations have this at some point during the week) If it doesn’t say so online, refer to #1
4. When you get there, approach someone and say “It’s my first time, I’m a little nervous” or “how did you get started?” etc.
5. Stop by sometime on your way home or to work, just to ‘check it out’ and maybe sit in on a class just to watch. Again, keep an open mind and don’t compare yourself to others in the class, you are going to be starting at YOUR LEVEL, not anyone else’s and there are modifications for EVERY single person. (and try to look at those sweaty, grunting bodies as a good thing, not an intimidating and weird thing)

Remember, we ALL start somewhere. EVERY CrossFitter was a beginner at some point, who was nervous, timid, scared and hesitant just LIKE you.

I am not suggesting that this is the ONLY way of fitness training or improving your health, I am simply giving some tips for people who are interested, yet feel nervous or uncomfortable.

The best way to grow, is to get comfortable being uncomfortable – FF

That is a lie. You didn’t prioritize making time to eat something healthy in the morning. That is what you meant. Try rephrasing all the times you say “I don’t have time to workout” and “I didn’t have time to make lunch for work” and all of those excuses about time…
If you rephrase  and say ” I didn’t make my health or fitness a priority” It may resinate a little better & make you actually THINK about your choices. Yes, you have choices about how you prioritize your time. Even in a ‘rush’ you can grab healthy smart real foods!

http://www.youtube.com/watch?v=hKEVth6Hnls

Some Quick Breakfast Ideas
Protein – eggs obviously (egg muffins),  leftover meat (like me)
Fat – walnuts, mac nuts, olive oil or some coconut
Carb – ideally any veggies, red peppers are good in the morning bc they are sweet, or a small serving of fruit

* One of my favorite recipe websites – The Foodee Project

Go Get Em Tigers!

• YOUR fitness, nutrition, performance, CrossFit, weight-loss, strength gain and mindset questions will be answered today.
• I will personally contact you if your question is simply wayyyy to in-depth or personal to answer on good ol’ FB.
• Post  YOUR ?s to the Fletcher Fitness Facebook Page Wall

Tear up your fitness magazines that are full of ads and supplements and especially don’t let your kids have them. Unsubscribe from whatever lean cuisine plan you are on. Stop doing cardio as your only aspect of fitness training.  Stop continuing to tell yourself you can’t and it’s too hard.

Start living your fittest, healthiest and most happiest life. NOW. Join me & make sure you are signed up for your free download & on the exclusive Fit List.

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What’s up peeps, today I am blogging to  answer one of the most common questions that I am asked. Let’s jump right into my answer…

THE most important part of a workout is often called ‘movement prep’ or ‘dynamic flexibility’. It should be the thing you do before any other part of your training yet it is often the most commonly ‘thrown out’ aspect .

You need to activate your system (because you were likely sitting or sleeping for a more than a few hours). Many people just hop on the treadmill, go right to the weights or skip straight to the mats and start busting out crunches (the worst option by far, more on that later).

STOP those poor routines and MAKE sure you understand how to activate and why it is so important. Start Doing This Today at the VERY MINIMUM. (longer, more thorough warm-up post coming soon)

http://www.youtube.com/watch?v=oW1M_z5HEpU

• For those of you who aren’t willing to spend time on a very detailed, longer and thorough warmup/mobility session, I have come up with an ALL-IN-ONE Activation Move.
• This move activates your hamstrings, core, groin, glutes, shoulders & specifically the hip region which is tight on every single one of us
• Commit to going through this move 5 times before your workout, RIGHT when you get to the gym, before a class or even tell your trainer that you’d like to try this. Improved flexibility will help benefit all other areas of your exercise program.
• Let me restate that YES, this is more important than doing  ’cardio’ or crushing some heavy deadlifts, that means do it first.
• If you only have 5 or 10 minutes to workout…You should spend it opening up major joints and turning on major muscle groups with the ALL-IN-ONE Activation Move as this is more than some of you are currently doing, and that is OKAY, just start here. No more questions about that

 Never Settle. Keep Pressing Forward. -DF

This happened to me today, yes me. Even Ms. Fitness feels this way sometimes. Here are a few tips to shake that “Idontwannaworkout monster” right off your back.

1. If you are at work, school or home and are trying to get motivated to get to the gym, box or to your training session – recognize these mental excuses and just get started, keep moving until you are at the gym. Do not stop until you are there and moving.

2. If you are at home and trying to get motivated to head outside or even do a workout in your house, get up and do not stop moving until you are sweating. Literally do not sit down, pick up your phone, or open your fridge.
*I have actually set a timer on my phone for 5 minutes to see if I can be out the door to my training session in that amount of time.

3. Lastly, another great idea is to just shock your body right into it. WHAM! Just go for 50 air squats, 25 burpees or 50 pushups in a row. Don’t stop until the reps are done. Or just go and run 1 mile or 5 minutes, FAST! Before you know it, you’ll be in the mood

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