REAL Tips for Eating Paleo (or Clean)

There are many useful tips on the Internet, but some you don't come along until you are firmly entrenched in the Paleo / Paleo Template / Zone / Eating Clean lifestyle.  

Here, the CrossfitMOST team offers up some of the most useful things they learnt over many epic meal times

1.) You can’t rush it in the morning.  You are setting up your meals & nutrition for the day.  Many of us allow an hour for prepping & cooking food for the day.  

2.) Don’t rely on genius or copious amounts of caffeine in the morning for meal inspiration.  Be prepared + inspired + motivated by a few bookmarked Crossfit / Paleo / Lifestyle blogs.  

3.) Invest in a variety of sizes of lock lid glass containers; you may have more cooked foods with sauces or oils in them – nobody likes their gym clothes covered in their lunch sauces in their bag.  

4.) There are some great lunchboxes out there, but shipping to Canada is pricey (let us know if you find these in Canada!) http://www.planetbox.com/

5.) Always make double or triple portions that you can save for later; otherwise cooking and prepping food two to three times a day makes for a lot of work.

6.) Buy your nuts, seeds and meats bulk to save a bunch of cash.  Freeze them down.  Buy them already frozen to save extra $$.  

7.) Shop often for vegetables - keep it fresh.  With Meats & Fats taken care of, fruits and veggies will make for quick, easy and inexpensive shopping trips.  

8.) Make the effort to use a new paleo recipe at least twice a week  - unless you like routine, or you want to stay at the grilled meat and steamed vegetables stage (gets old fast). Some of our favourites:

Health-Bent http://www.health-bent.com/

Foodee http://www.foodee.com/

PaleOMG http://www.paleomg.com/

Everyday Paleohttp://everydaypaleo.com/

9.) Invest in a good set of spices.  The Silk Road Spice Merchant in Inglewood is a great source of unique spices.  www.silkroadspices.ca/  Avenue has a great article on buying Spices and Calgary vendors also: http://www.avenuecalgary.com/articles/the-best-spices-in-calgary.  Also check out the bulk bins at Community Health.

10.) Learn how to prepare the three top pasta / grain substitutes:  Zucchinni noodles, Spaghetti Squash & Cauliflower Rice.  

Ps - Yes, we like texting each other pictures of our meals.  

Coaching CrossFit - Coaching Models

 

Coaching Models           

A coaching model is a framework, it does not tell you how to coach but rather it's the underlying structure that you can use. It is your underlying strategy, so that you can deal with any situation that arises.

Not one model is correct and learning from many has a definite advantage.

Why are there so many coaching models?

Coaching integrates many fields of knowledge, It is vital that you look at and find a model that matches your Philosophy and Values.

What do most coaching models have in common?

Most coaching models share some things in common:

• The establishment of a relationship that's built on trust, open communication.
• The formulation of client-based, agreed upon goals and expectations.
• A deep questioning and learning dynamic in relation to people's goals.

By learning and understanding each model's commonalities, you can then integrate and effectively create your own model and approach.

Not one model, but many...

A lot of coaches will get stuck when trying to come up with their own model. Fitting what you have learned about your values into a model takes time and effort. I suggest looking at other models and mapping one to your strengths and values.

Creating a model from scratch is extremely difficult and besides, given the very nature of the changing circumstances you'll be faced with while coaching, it is key to keep your model progressive and new, so learn from others in your field.

Is there a better approach?

Yes, there is.

A much better approach to doing it from scratch would be searching for best practices from other models, understanding what works, and adapting what you've learned from experience and bringing it all together in a planned response.


Next Blog I will give you some insight on how to develop the framework for your coaching model.


Coach Swagar

CrossFit MOST Community: Aaron Johnson

What’s shakin’? My name is Aaron Johnson. 



Jenn and Dave have asked me to chat a little bit about life, living, and G rated loving on their Blog page for their new Crossfit Box. Crossfit MOST. That being said, please do not take anything I say as their words. They are being dreamt up in my noggin’, and therefore are my words. Although I do hope that they agree on some of it.

(There, my warning shots have been fired! Please take cover.)

I figured I would just start out quickly today by sharing with you how I met the Swagars. From there I will post randomly about the 3 topics mentioned above, and many of my personal experiences that I feel may give you a little insight on how to deal with them if you happen to find yourself in similar circumstances. So if you have any questions or comments, please do leave them, as I love feedback.

Okay, let us get this party started.

When people ask me what Crossfit is all about? Or what makes it so good? A few things rattle through my gray matter like an old trusty locomotive. Crossfit’s definition is one. “Constantly Varied Functional Movements, executed at high intensity.” “It is just F*@king awesome and honestly life changing.”  is two. Actually that is probably the first thingJ and just the way I like to speakJ (sorry if it offends you) And the list goes on and on. Anyone that knows me, or has even met me for that matter, quickly finds out that I love to chat, and tend to let one story lead into another with no real direction of where it first was intended. I think that it is caused by my mouth starting to talk before my brain has had a chance to react, or even process what I am saying. Point proven.

Anyhoo. Of all the things that go choo chooing through my brain, the one that sticks out the most to me, and probably why I hold Crossfit so close to my heart, is the community. You will here it again and again from everyone that is involved with it. Sure it is a fabulous way to stay in shape and maintain a healthy body for years to come. And sure it has a competitive outlet with the Crossfit Games side of things, if that is something you choose to do. But the real meat and potatoes of it, or at least in my opinion, is the community.

As defined by Dictionary.com

com·mu·ni·ty [kuh-myoo-ni-tee]

noun, plural com·mu·ni·ties.

a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists (usually preceded by the ): the business community; the community of scholars.

This community is like extended family. I will dive into this whole “community” topic on another post, but wanted to use it as a segue into how I met David (Dave as I call himJ) and Jenn (Swags) Swagar. And their beauty of a family I might add.

Like most great relationships throughout life, my relationship with the Swagars has been very organic. From initially meeting Jenn at CFAI and then being introduced to Dave a short time after, our friendship has grown into something that is quite dear to me. Not only do we share the same passion for fitness and maintaining a healthy and balanced lifestyle, but also the same morals and values when it comes to life in general. That life is precious and helping people out is far more important than making a buck. That family and friends are the true treasures in life, and the moments that we can spend with them are what make this life worth living. That taking the time to improve someone else’s life, while expecting nothing in return, improves who you are and makes the world a better place. That time is precious, and to spend it doing things that are truly meaningful to you.

Since initially meeting both of them, I have “spent” many hours over a couple drinks and food (more food than drinks for sure!) Chatting about all sorts of topics that interest us, long boarding or going for a run with Dave, being educated on the human body and proper movement, or just having a good laugh over something that was funny and then realizing it is 2am and we all should be in bed. Perhaps that is why it was so funnyJ All I have to say about the time I have spent with them, is that is was “time well spent.”

Wishing you both, Dave and Jenn, all the best with your new box/business, and I feel privileged to be along for the ride.

Coach Swagar's Coaching Philosophies

Coaching Philosophies

2011 Canadian Interuniversity Sport - National Finals -  Silver Medalist Team

There are many different ways to approach coaching athletes. One thing you need to define as a coach is YOUR philosophy. This can be very difficult for a new coach. The question is - do you actually know yourself well enough to understand what your core values and methods are?


A coaching philosophy that is well thought out clarifies many aspects of the coach's delivery and presents a consistent and positive message to the athletes being coached. One of the strongest benefits arising from a consistent and sincere approach to coaching is TRUST. A strong bond between coach and athlete leads to higher levels of commitment and athletic performance. 

What is Your Philosophy?

Coach Swagar's Philosophy.

To open minds and hearts in order to enhance performance by growing righteous values within.  This fosters integrity and enables focus on one’s maximum effort on a daily basis. This is the only pure way to live an honest and fulfilling life.

Try to define your Coaching Philosophy. It will take time and a lot of brainstorming. Write down key words that mean something to you. Ask former and current athletes. Talk to other coaches and see what their approach may be. You don't need to reinvent the wheel.  Identify other coaches whose methods, philosophies, or approaches you respect and use their expertise and experience to help you craft your philosophy. Your philosophy may change over time and with different roles and athletes. I would recommend revisiting your philosophy periodically to stay true to yourself and your athletes.  Remember, life's journey is a continual evolution and growth of thought and knowledge.


Coach Swagar