Coach Dan's Sunday Spotlight 3.8.2015

November 6, 2020

Good Morning CFTP,

15.2 in the books for most of you... If you haven't gotten it done or haven't entered your score please do it before the deadline! Don't wait until the last minute or there is a high probability it won't get entered in time! If you plan to redo it you still should enter your first score to be sure you get your score entered and counted. Already a couple of you who missed last week so hopefully we won't have any misses this week.15.2 was a repeat of 14.2 last year. It's been amazing to see the progress for those of you who tested it last year. There have been 10, 20, and even 50 rep plus personal records set. It is amazing to see personal progress. I love being able to go back to your last year scores and just see how far you have come. You are getting fitter.In 15.2, just like in 14.2 last year, I felt like it was a struggle of willpower. Last year I was unable to, no matter how hard I tried, to get through the round of 14 and break into the round of 16. This year when I realized on Thursday night I was going to get there a part of me pleaded with me to stop. "3 MORE MINUTES OF THIS HELL?!?! JUST SLOW DOWN SO WE DON'T HAVE TO DO ANYMORE!" But I didn't and while it was a mental grind afterwards I was happy I didn't give into my weak mind. I feel like we all go through similar emotions on a daily basis. We look at the WOD for that day and we think to ourselves, "I ain't going in to do that shit." or "I'll go in and just take it easy. Looks like today is my 'active recovery day'" or "I suck at that movement so I'll just come on a day that will be easier."This type of attitude plagues us as athletes and as human beings. We avoid what we hate and then complain when we get tested on it. Instead of this kind of attitude we should look at the problem and make a plan of attack. I may "suck" today but I am going to do this and this and this to not suck at it tomorrow or next week or next month or next open. Goals and plans to tackle those goals will do so much more for you than to just avoid the problem or "hope" that if you keep on coming in it will just get better on its own.Whatever you got on 15.2... own it! If it isn't quite where you wanted to be or where you think you should be then fix the problem. Be proud of the hard work you have put in and continue down the path of progression. Progress comes from consistency. Challenge yourself in your training so when test day comes you know what you are capable of and you are ready to put forth your best effort.I love what I am seeing from all of you this open season. Your progress and your competitiveness is so contagious and I can't wait to see the next three weeks of this open.Coach DanAmy Robinson (CFTP NUTRITIONIST) has provided another nugget of knowledge for our dietary habits. If you have any questions about how to hone in your diet feel free to contact her at She is there for you to give you advice.This week for National Nutrition Month we will talk about meal planning. The best meal plan for you is one that works for your life and that will meet your nutrient needs within calorie limits. Ultimately the goal is to maintain a healthy weight so you can have high quality of life. We know eating “healthy” means more than “avoiding sugar” or just “eating your fruits and veggies”; it’s also about a long term way of life.So here are a couple suggestions about finding the right meal plan for you:

  1. 1. Identify what your needs are based on your health history, daily life routines, food preferences, age, gender, and budget. Your body has specific needs, so look for the foods that contain those nutrients, and then see how much of those foods will fit into your plan via the factors above.
  2. 2. Know what does and doesn’t go into packaged foods. Remember the front of the package with all of its healthy claims is about marketing. So always look on the side for the ingredients list. The higher an ingredient is on the list, the more of that ingredient is included. Be savvy and look for words that are synonyms for another word. For example, how many different words do you think there are for sugar? This Prevention Magazine article identifies 57 different names: Also realize that when one ingredient is reduced – like fat or sugar – more of another is added to replace it for taste. So "low fat" generally means high sugar (at least is some form of sugar) or high sodium.

Next week we will continue with more meal planning tips

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