Just a reminder the GritIron class with Christa is now Monday/Wednesday/Saturday. See ya in the morning!
Monday AM Classes:
Zutensity: 5am, 6am, 7am, 9:15am
Zustrength: 5am, 6am, 8am
YOGA w/ Mindy: 6am
YOGA w/Trish: 8:30am
GritIron w/Christa: 9:15am
Monday PM Classes:
Slit my hand open at the gym today but it's fine 🙃I've been having some awesome lifts lately I'm pretty excited about the progress I've made post show. I can't wait to show off all my hard work in October! What are some of y'alls post show / short term goals?
I thought I’d share my top 5 easy tips to get you started on meal prepping:
1 – Plan for a Week at a Time: Some people shop every other week, or even try for once a month. Others are at the store every other day. The most efficient way, taking into consideration your time AND food expiration dates, is weekly. It is much easier to shop on lets say Sunday, and know you need 7 of each thing, for each person. Or have your ingredients planned our for each dinner, and get them all at once. You’ll be able to buy more in bulk, be able to buy more fresh items, and not waste money.
2 – Always Shop from a List: This is so important. This is the #1 reason you need a plan first! If you wander into the store knowing you need some fruits, some veggies, some meats, and like a couple canned things, you will at some point realize you have too much, or too little of something. This takes up space, wastes time, and costs money in food that’s going to go bad! Eating healthy can be very inexpensive if you do it right. The money you save is done through the effort you put into plan.
3 – Batch Foods in Your Fridge: I feel this is an important step, especially if you have the worlds smallest fridge you’ll want to be organized. If you know that these 4 items are all of Tuesday’s dinner, put them together. Repeat that for each dinner you’ll cook, or put all the lunch items together. This is going to make for much easier packing each morning, or cooking each night. It really does help you stay on track if you don’t have to dig through your fridge to eat healthy and stay on plan. Make it as easy on yourself as possible and you’ll stay focused.
4 – Don’t Hide Your Fruits and Veggies: The crisper drawer is a LIE. If you eat your fruits and veggies within the week, they do not need crisping. That is where healthy food goes to die! If you do all the work to cut celery, chop peppers, and wash those grapes, put them right in the line of sight. You will eat what you see first, and what is easiest, most the time, so put them front and center. Use those bottom drawers for things you don’t need to be grabbing easily, or things that aren’t as perishable. ...Continued in first comment...
Do you scream like a banshee? Or do you think that's just silly?
If you've been around climbing a while you have probably heard the Sharma scream. Better yet, you also probably know the ear piercing Adam Ondra shriek! Then there's that guy, or gal, making all sorts of noises in the gym as they claw their way to the top. .
Often this behaviour is met with "they just want attention", or "just be more zen". But... Is there something in this??? .
Turns out grunting or even yelling has a myriad of benefits (when used appropriately) that can help your climbing. It certainly helped @athletebychoice with this send!
1. the first thing to remember is grunting or screaming should be left for the the moments when fine motor control is needed less than raw power. You're unlikely to find it of any benefit on a delicate slab. Save it for the steep face!
2. The act of grunting or screaming also causes your brain to increase adrenaline, heart rate, blood flow as well as psychological arousal. All of which contribute to both improvements in raw power (well validated) and can assist in focusing the mind on only the task at hand.
3. Turning up the dial a little and really letting it out also activates the muscles in your core. If you've ever had to tell yourself to tighten it up during a hard move this will force you to do it instinctively. All of which contribute to overall improvements in strength, power and stability!
A word of caution. Be respectful. It's ok to give it everything you have when you climb, but don't be screaming the house down like a banshee unless it really is at your limit. Happy sending 😊 📷: Nick White
Problem: Madame Lash, V10, Pierces Creek, Canberra.