Rx Girls: Miami

“You’ve Gained Weight”

I’m gonna go on a little rant here – sometimes when I’m feeling a certain way and I know it’s messed up I think it’s important to share it. It’s funny, but those words “you’ve gained weight” can have such a dramatic effect on people. Last month (maybe two months ago) I decided I wanted to put on some muscle. I started tracking my calories and realized that I have not been eating NEARLY as much as I should be, given how active I am. Sometimes eating clean can be really hard to get calories in… Using a calorie tracker (which I hate by the way) I put EVERYTHING in, from the honey in my tea to the coconut milk ice cream late at night. For about 5 weeks straight I was consistently eating 2600 calories or so (up from about 1800). I felt good, stronger, and had more energy.I PR’d my deadlift by 25lbs, my bench by 10lbs, and I easily did a hang clean with what WAS my last power clean 1RM.

So my goal was to put on 10 pounds… of muscle. That would be hard, I had to train regularly and make sure I didn’t get lazy on the days I was tired from being at the gym all day. As of today I have put on 7 pounds… haven’t done my body fat yet to see how much of that is muscle but I’m pretty sure a lot of it is. I am happy about this!! So why is it that when someone tells me “hey, you’ve gained weight dude!” it leaves a bitter feeling in my mind?

Body image issues. They are a major problem today… Not just with women either, men suffer from trying to get leaner, more muscular, and stronger all the time. The media puts these ideas in our heads about being skinny and lean (or big and muscular), but most of it comes with a super unrealistic quick fix weight loss or muscle gain solution… like steroids… or HcG Diets.

When I was younger (high school and college) being “skinny” was always important to me. While I now know that comes mainly from the media, it bugs me that it has stuck with me over the years, despite what I KNOW is the truth and regardless of the industry that I work in! Knowledge really is power though, and I’m lucky today that even when I have those negative thoughts when someone tells me I’ve gained weight, I can change that negative thinking to realize that weight does not mean fat! “You look big” in here is supposed to be a compliment not an insult. and it is.. a compliment.

You might struggle with the same thing – but you wanna get over all that negative thinking? Start tracking your records in the gym (and being proud of them), measure your inches, and notice how your clothes fits differently. That’s real right there… The number on the scale is not. It’s deceiving. People’s comments (and compliments) and your head can be deceiving.

Pay attention to what’s real.

Most of us know that sugar is not good for us. Typically, in the health and fitness community most trainers and coaches will advise their athletes stay away from refined sugars as much as possible. We do the same at Soul, and to go a little further I wanna share some facts about WHY it’s such a big deal.

So how bad is sugar REALLY? Well, while traveling this month I came across a natural food stand at the York Fair, which had all kinds of info on health and wellness. There was a little fact sheet about sugar that I realized either most people don’t care to know, or like to ignore… pretty messed up. Here are the basics that stood out to me:

The damaging effects of sugar can start early:

From the day a baby is given store bought formula and even fed breast milk. If you consume sugar and breast feed, so does your baby! Eat healthy while pregnant and you have a baby that is pre-programmed to enjoy the same foods.

Sugar is an Unnatural Chemical:

Through refinement, sugar is stripped of all the nutrition that that it originally had in the plant itself. The chemical it becomes (C12H220) is foreign to the human body. Try to stay as natural with your food intake as possible.

This Chemical is Addictive:

Sugar’s addictive nature has been compared to that of heroin. The sweet taste can become habit forming, and the signals it sends to your brain cause a release of serotonin, making you feel relaxed and happy… just like a drug does. Get your body too used to feeling good with food and you have yourself a food/sugar addict. Pretty scary!

Other Damage:

You won’t see instant consequences of eating too much sugar; that can take years. The damage can eventually ruin your pancreas, adrenal glands, throw your endocrine system out of whack, cause tooth decay, bleeding gums, diabetes, hyper and hypoglycemia, is a major contributing cause to heart disease, mental illness, depression, hypertension, and even cancer.

Need More? Sugar also contributes to the following:

Increases Overgrowth of Candida yeast organism

Increases Chronic Fatigue

Can trigger binge eating in those with Bulimia

Increase PMS symptoms

Increase Hyperactivity in about 50% of children

Increase Anxiety and Irritability

Can increase panic attacks

Can make it hard to lose weight because of the constantly high insulin levels, causing your body to store the excess carbs as fat.

SO… what does this all mean? Make sure you read your labels when buying food! Sugar is found in almost EVERYTHING, even organic and health foods. Even worse, the food industry knows that we are catching on to this, so they try to hide sugar by calling it other things, like fructose, cane juice, sucrose, sucralose, or dextrose, to name a few. Remember that all the fruit you eat has natural sugars (fructose) in it, so while snacking on fruit is obviously MUCH better than a cake or muffin or whatever, your body still sees it as sugar. Be careful and don’t overdo it.

Mindful Eating vs. Being Mindlessly Hungry

I always do this… I can’t find time to post until something happens and I start really thinking about stuff and get inspired. Today is the day before our first in-house competition at CrossFit Soul Miami. I’ve been doing shit all day – teaching classes, making signs, score cards, posting wods, updating facebook, cleaning up… before I know it it’s 10:30pm and I’m freaking STARVING! What the hell is open at this time that’s close to the gym? Fast food.

It’s been like… I dunno FOREVER since I ate fast food. Like drive through window food. All I wanted was a burger – no cheese, no pickles, double bacon, no bread. I guess getting a frosty won’t be so bad either. Then I talk to my husband “I have food at the gym if you want it” fuck. I tell him I got a burger from Wendy’s “WHAT?!”. I start to tell him how I ordered it and the phone cuts off…. So I start thinking about it while I continue to eat. This is the worst of the worst meat. The frosty is filled with sugar, cheap dairy. My stomach starts to hurt. My thoughts “We are doing a FITNESS competition tomorrow!” “What kind of ground up nastiness am I eating right now?” “What the hell chemicals are in all this crap?” “I’ve been eating so clean!!! DAMMITTTTTT”

That right there, my friends, is the definition of mindlessness. MindFUL eating would have included all of those thoughts beforehand, and then committing to the conscious decision to eat the crap despite all the presenting information. When you eat mindlessly you feel like an asshole after. When you eat mindfully, you feel good about your decision. Simple as that. Had I thought about all these things before I went to get the crapfood I honestly probably wouldn’t have eaten it an instead searched the gym fridge for someones left behind meal delivery    >:)

Moral: Be mindful when you eat. It makes you accountable when you decide to eat crappy food all the time and wonder why you won’t lose weight/feel energized/stop breaking out/insert some other weird side effect here____________. When you are mindful and eat healthy, you are also accountable for the awesome results you will see from it. The best part is you won’t feel like an oferloaf afterwards.

Good luck to all my Soul family tomorrow during the competition! I know you will all do great 

Love,
MoMcfatfuck

Ah, with the new year comes all the new plans for traveling to California again for the CrossFit Games! I followed a lot of the ladies as they progressed last year from sectionals, to regionals, then to California in the Summer. Games season gets me pumped because it’s super inspiring to see all these great athletes kicking ass at the sport I love. Even though we aren’t officially in CrossFit Games season yet, training hard has already started for a lot of the athletes. It starts pretty much right after last season ends and then gets dialed in even more the closer we get…

Personally, I’ve never been into sports. I despise the noise of the baseball/football/basketball crowd playing on my TV that my husband watches while I’m falling asleep. CrossFit is different though. It changes lives, it cures illness, it makes every other sport look like a joke to me because of the amazing dedication these athletes put into their training, becoming awesome at not just one, but multiple sports. Some might think that this kind of dedication is unreasonable, that only lifetime athletes can take on a program like this. Really… that’s not true at all. I love this sport so much because anyone can do it and benefit from it. Some of us (like the ladies in this video) just kick major ass at it and give all the rest of us something to keep working toward. So here as some of the well known women in this community, talking about their training and the upcoming games. I have a feeling the $250,000 prize will really step up the competition this year….

Your Happiness

Happy Holidays! This time of year always makes me nostalgic for some reason… I think it does that for a lot of people. We make resolutions, start new hobbies, but how many of us stick to these things for more than a few months? Diets.. they don’t work. Exercising can be hard for a lot of people to get motivated for…. Maybe going back to the simple things will make everything else a lot easier.

I got this pamphlet the other day about wellness and mental health. Part of it talked about body-image and how to stay positive. When you think highly of yourself, you are more likely to reach the goals you set and stick to those resolutions you make. Developing an keeping a positive body image will set you on the right track to feeling and looking awesome.

When you have a positive body image you:

- Have a realistic view of yourself (not everyone is a size 2)

- Feel comfortable with and proud of your body

A negative body image is defined by:

- A distorted view of your body shape and size (thinking you’re fat when you aren’t)

- Comparisons of your body to others (“I should be X pounds and X body fat for my height”)

- Feelings of shame and anxiety about your own body

Poor body image affects how you think and feel, and will without a doubt transfer into other areas of your life. It can also lead to depression, anxiety and eating disorders.

How to stay positive:

- Respect yourself. You are unique in shape, size and weight

- Get some sleep! It will help you handle stress better

- Eat healthy food and get active! Exercise can help you to feel better about yourself. It releases feel good hormones in your brain that can help to reduce stress and increase mood and self-esteem.

CrossFit in particular does amazing things for empowerment and self-esteem that I have never seen in any other fitness program. I am working on putting together some testimonials from some of the women at CrossFit Soul to share with the rest of you about how they have changed their lives through exercise and nutrition.

So what are some things you do to stay positive about yourself and your body?? If you don’t think postive about yourself, what resolutions can you make that will help you to start?

I’ll go first: What I do right now to feel good about myself is buy new flattering clothes to show off the strong body I’ve never had in my life.  What I plan to do this year is always replace a negative thought with a positive one about myself.

An inspiring quote from the CrossFit Central Women blog the other day:

“Advice for Newbies: Don’t be intimidated by others who have been there longer.  They were just like you when they started.  And you will get there if you keep pushing.“

Me with my CrossFit Soul family

SO TRUE! I remember when I first started… freaked out by the barbell and putting weight over my head. I used to have to be tricked into how much was being put on the bar just so I would attempt a lift. I always let my mind get the best of me. Now it still happens but I’m much more confident about what I’m capable of. Instead of feeling like I can’t do something, my attitude has changed to I WANT to do more. Just the other day I was saying that I want so badly to be in the 200 club for my back squat and deadlift. Today I was looking through the 2009 Games program comparing my scores to the women in there and setting new goals for myself.

That’s what this is about… challenging yourself to do things you didn’t think you could do. Developing that “mental toughness” we hear about so much. Stretching your limits. Trying new things. Being confident, comfortable in your own skin, and PROUD to be a strong woman… not some skinny, wimpy, unfit and unhealthy waif!

The best part about CrossFit is that there is always something to work toward and achieve. It’s not just doing it to do it, it’s doing it to better yourself and continuing to grow, physically and emotionally. This changes how you approach the world, your lifestyle, who you surround yourself with and what you want for your future. I rarely meet someone who does CrossFit that eats crappy, smokes cigarettes, does drugs or anything else that negatively affects themselves or other people. This community is filled with positivity.

I’m on a rant, but I just wanna back up what that CrossFit Central girl said. Even if you feel a bit skeptical now, stick around. Things will change and you will either feel better than you have in years… or better than you have ever felt period. Your well-being is worth the hard work that you put into it.

what other gym could you find so many good, like-minded friends like this?

The Pilates Shirt is coming back!

Because of popular demand, I will be making a new order of these shirts just in time for the December Holidays. I am taking pre-orders right now, so get yours in! Shirts will be $20 plus shipping, printed on Tri-Blend American Apparel Women’s shirts. I will be ordering sizes S – XL  Sizing is as follows:

*Note: Please check the size chart before ordering, there will be no refunds for incorrect sizing. Please let me know if you are ordering from out of the country. Thanks!

Holidays are here! I love this time of year… people are always really motivated to get in shape and set goals for themselves. I on the other hand, look forward to the turkey and gravy and sweet potato casserole and dessert! Enjoying this when you are a typically clean eater is pretty hard, especially when most of your family does not share your same dietary habits. Fortunately I have been working hard to convert as many family members as I can into CrossFitting paleo(ish) people!

Anyway, I don’t how many of you read Mark’s Daily Apple but it’s a GREAT site with tons of useful information about how to eat clean in today’s modern world. I got an email today that had a success story in it from a bride that I wanted to share with you all….

“I used to be a frustrated 178 pound, 5′7″ tall female. I’d had some success with programs like Weight Watchers and Alli in the past, but they were always short-lived. After awhile on those programs, I got hungry and I got tired of depriving myself of food. So I ate. And I gained weight. Even though I was logging in my running miles nearly every day, I could not lose weight without major dieting.

In March 2010, my sister introduced me to MDA. She didn’t need to lose weight, but raved about how much better she felt overall. At first I was skeptical. You know the knee-jerk reactions: “It’s not healthy to cut out an entire food group”. Even though I doubted the Primal concept at first, I read some pages on MDA and started thinking. As a science teacher, the premise behind it made sense. I finally decided to try it for two weeks and see how it went.

It was amazing. Within the first week I could see improvements. I wasn’t hungry every 2-3 hours! I had enough energy at the end of the day to run around outside with my dog! And I was losing weight. I felt like I was cheating, because I wasn’t “trying” to lose weight. I didn’t measure or count anything. I ate as much as I wanted whenever I was hungry. I was very surprised how quickly I got over the cravings for grains. It was much easier than I thought it would be. I stopped running, and started walking, lifting weights, and sprinting occasionally.

Now, I’ve reached the six month mark, and I’m not turning back. I feel great, and I look pretty good too. I’m down to 158 pounds. I still have a little ways to go, but I’m trying to stay relaxed about it. I know that if I continue to eat and exercise Primally, I’ll get to my healthiest weight and body composition, whatever that may be.”

Those words are all too familiar. I said the same things, felt the same skepticism, and in the end had the same results. Lots of people think it’s hard to live this way, but it really isn’t. The rewards outweigh the “hard” stuff so much that it isn’t even an issue. Anything that can give me the body in 6 months that I tried  for YEARS to get without any luck, and anything that makes me feel this energized and confident is worth every second I put into it. The workouts, big deal… 30 min 4-5 times a week. Are they hard? F@%k yea!… but I like that. I love to scream and get that aggression out during a workout. It feels awesome     Where was I going with this…  ?

Anyway, I thought I would end this with a great sweet potato recipe for the holidays. Proof that you can still eat clean and enjoy an amazing Thanksgiving Dinner. My husband’s aunt makes this with sugar, marshmallow, and all kinds of stuff. I’m not gonna lie, it’s pretty amazing… BUT… This is the recipe with all of that missing, and more wholesome good stuff, and still delicious. Hope you all have a safe holiday and see ya next week!

Ingredients

• 4 cups sweet potatoes, peeled and cubed
• 1/2 cup (x2) Agave, Raw Honey, or Pure Maple Syrup (optional)
• 4 eggs, beaten
• 1 teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 1 cup flaked unsweetened coconut
• 1 cup chopped pecans (crush some into a flour texture)
• 3/4 cup coconut oil (x2) , melted

Directions

1. Preheat oven to 400 degrees F (200 degrees C). Prepare a 9×13 inch baking dish with oil.
2. In a large bowl, mix together potatoes with honey, eggs, 3/4 cup oil, nutmeg, cinnamon, and coconut. Scoop the mixture into the baking dish.
3. Bake 20 minutes in the preheated oven, or until sweet potatoes are tender.
4. In a small bowl, mix the crushed pecans, honey and remaining 3/4 cup oil (crush some into a “flour” and some large pieces). Spread the topping over the baked casserole.
5. Return the casserole to the 400 degrees F (200 degrees C) oven and bake an additional 10 minutes.

Enjoy!

New look for the website! Wanted to go for something cleaner and more original. Thoughts?

So I have a question for you girls out there, what kind of shirts or merchandise would you like to see next from RxGirls? My last order of “strong is beautiful” has not been selling… I’m not sure if it was the color, or the saying, or the style. Please give me your feedback so I can continue to make products for you all that you will proudly sport!

Sale: $15 each. Super soft, good quality tanks

New Designs are finally in!!!! Sizes S-XL available in tanks and leggings. Limited quantities so get yours quickly! I accept cash, check and paypal  $20 each.

I have some shirts for sale super cheap because they were printed incorrectly. They are on Unisex American Apparel and look fine, but the image on the front of a girl doing a muscle up did not come out and the print shop didn’t tell me. SO… they are $9 each (cost)! They say “Strong is Beautiful” on the front and on the back they say the website. They mostly come in bigger sizes and I only have 15 – so let me know fast if you want one. Shipping to anywhere in the U.S. will be an extra $5. I am having a whole new design of tank tops printed soon, so stay tuned! Please check the American Apparel website for your size before having me ship, there will be no refunds. Thanks!

Also, check out my friend Sarah’s jewelry line for CrossFit ladies. She has some really awesome designs for great prices!! Go to fashletics.com to see more!

It’s funny, because I used to be afraid that lifting weight would make me “manly”. All the fitness magazines, commercials, and ads have you thinking that the celebrity with the kickass body used some fancy sneakers to get her ass. The classes they offer at the globo gyms having you dancing around like an idiot thinking you’re gonna get a hard body. So you spend hours and hours dancing around like an idiot, buying things like the shake weight and the ab roller, and wondering what the hell is going on… then you find CrossFit and laugh at yourself for wasting so much time.

This video has been floating around for a while and I forgot that I wanted to share it with you all who haven’t had the pleasure of seeing it yet! The dubbing is off, but you will get the idea. I can’t help but laugh at the thought of myself before my wedding a few years back, lifting 8lb weights and doing the same thing…. Although this lady would have made me scale down, apparently. ha!

We are having a WOD today at Tropical Park at 11AM. For those of you in the Miami area, come hang out! We will have food, drinks, music, and lots of good people. We are meeting at the bottom of the hill closest to Miller. See you there …

Crystal kicking ass at one of our team Wod’s

For now, here’s a video of the girls at the CrossFit Florida Sectionals

CLICK HERE You will need Quicktime to view it

Our girl shirt designs have been drafted. Here is what we have come up with. The winning slogan:

I will be ordering size M (32-34) L (36-38) XL (40-42) and 2XL (44-46). The pre-sale price is $15 until Feb 15th, then they will go up to $20 so get your orders in! Thanks for all the votes on facebook  

If you want to buy one online, email me at monik@crossfitkingdom.com  and I will send a paypal invoice.
Thanks!

Ok everyone, time to vote for a GIRL’s T-Shirt slogan. Please pick your favorite and if you have an idea, let me know. We will be doing a pre order in the next 2 weeks:

1. Front “I lift like a girl”   Back “… deadlift, snatch, overhead squats, cleans…”

2. “It’s OK to stare”

3. “Body by CrossFit”

4. “Your girl does pilates, I do pull ups”

5. “Strong is Beautiful”

6. “There’s no crying in CrossFit”

7. “You’re stronger than you think you are”

8. “…but what about cardio?come see for yourself.”

9. “Expose your weakness”

10. Front “yes, it’s hard…” Back “..but you’re stronger than you think you are”

Hey chicas!

I wanna know, what is your favorite song that you like to workout to?? Please leave me a comment.

Thanks!