About Monique Beauchamp

This author has not yet filled in any details.
So far Monique Beauchamp has created 648 blog entries.

Freedom

CrossFit gives us the freedom to move better, it gives us the capability to run, jump, swim, bike, and PLAY. If you ask the average American to run a 5K road race with you, they would be hesitant, they would say they can’t do that. Maybe after a bit of coercing you’ll get them to agree, but they need a running plan to get them there.

 

But if you ask a CrossFitter to do a 5k, they are more likely to reply with “okay..sure when”. Because they know they have the capability to do it. It might not be the fastest 5K and they might not love running, but they are confident they can finish.

 

When new members come to CrossFit True, we take a personalized approach. We want to get to know them, to know their goals, their motivation, and their limitations to better help them on their road to a healthier life. Often when we ask about their goals we get the same responses…drop a few pounds, gain strength, have visible muscle, to just be healthier, to not be out of breath.

 

After some soul searching, what it really boils down to for many is that they want to be able to do activities (bike, hike, kayak, swim, rock climb, trampoline park, pickup basketball, etc) . If their friends are going to do something they want to be able to say YES without hesitation. When their kids need a chaperone on the next hiking trip, they want to be able to say YES, I would love to go.

 

And that is the freedom we get from CrossFit; to be capable of using our bodies in a variety of ways at the drop of a hat.  

The Tipping Point

Are you familiar with the idea, The Tipping Point? Maybe you have read the book by Malcolm Gladwell?  Basically, it’s this:

 

“When an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire.”

 

This idea can be related to most everything that is wildly popular whether good or bad. For instance, Podcasts began with the few early adopters, they recorded themselves talking about their passion and placed it on their website to get recognition.

 

But then all of the sudden……..everyone has a podcast. Any topic you want to know about, there is a podcast for it.

 

Your fitness has a “tipping point” as well. There is a moment when you are launched into another level. What use to be exhausting, is now your warmup. The dietary habits you were struggling to introduce into your life are now second nature. The movement/skill you spent months/years trying to obtain is now part of your regular routine.

 

One of my greatest “tipping points” was overcoming my struggle with the push-up. For years (just like the first 30 or so) I was the queen of doing the “worm” push up. You know the one…it’s where you push your chest up, but your thighs stay on the floor, then you lift the thighs only to flop them back to the floor and roll your stomach back to the floor.

 

I thought I was doing “real” push-ups, my arms felt like they were doing a lot of work, but then I got a coach, who informed me that indeed my push-ups needed some work. For a while I would go back and forth, one day trying really hard to perfect the push up and other days completely ignoring my coach and flopping around.

 

Finally, I decided it was time to get my push-ups under control, to learn how to properly excute a push-up. I will be honest at first I wasn’t as concerned with doing a better pushup or more of them. Nope, my goal was completely superficial, I wanted sweet arm muscles.

 

But whatever my reasons were, it got me started. I began working on body position, keeping a straight line from head to toe, this required maintaining tension throughout my body. I set up a barbell in the rack (incline push-up) and I did 5 sets of 15. Once I was able to complete all of them with good form, I moved the barbell down a notch.

 

And then I hit The Tipping Point. I no longer did the worm, I didn’t even think about doing it. The worm was no longer an alternative. My push-ups kept getting better I was able to do 5 in a row, then 10, then entire workouts (and bonus….I started to see those arm muscles pop out)!

 

What tipping points have you experienced in your health? Leave a comment below

 

The Difference: Beyond the CF Open

We’ve just completed the 2018 CrossFit Open…what a wild 5-weeks it has been.

 

First off…..CONGRATULATIONS to all of you. Everyone pushed themselves to be that little bit better, to get that extra rep, and to be held accountable for the standards. The energy and excitement in the gym was unmatchable. And the extraordinary camaraderie was a thing of beauty.

 

But now what?!?

 

Well, this is where you take advantage of what makes CrossFit True unique, the coaching.

 

As you may have realized, the Open has a way of highlighting weaknesses. Most of us come out of the Open with a laundry list of things we want to improve upon; Olympic lifting, overall strength, gymnastic skill, aerobic capacity, etc. But what do you do with all those new goals?

 

You talk with a coach. You pick our brains. And we come up with an actionable plan.

 

This maybe scheduling a 1-on-1 skill session with a coach to pinpoint what changes would create the best results for you. Our 1-on-1 skill sessions have produced amazing results getting our athletes better rowing technique (which leads to less energy expenditure with faster times), working on proficiency in gymnastic skills for better pull-ups, muscle-ups, & handstands, and achieving better movement patterns in the Olympic lifts to produce greater power.

 

Your plan maybe as simple as including short 5-10 minute skill, strength, and mobility work before or after class. This will give you a bit more exposure to the movements you want to improve without taking away from your normal work in class.

 

Perhaps your plan isn’t so much about what you are doing inside the gym, but what is taking place outside the gym. Nutrition is key to performance. Fueling your body properly will give you the energy you need to execute the workouts. The foods you eat have a direct correlation to your body composition whether you are trying to gain strength, lose fat, or just look good for summer. Our 1-on-1 nutrition coaching can help you learn how to fuel your body, be held accountable, and gain results. 

 

So, what do you want to improve upon? Comment below and let us know!

 

GRIT

Our brains are powerful. They have the ability to alter reality. Often what we see is not the same as what we believe, the truth gets twisted. Our bodies send us signals, but it is our minds that determines how we interpret those signals.  It is our grit, our mental toughness, that takes an uncomfortable moment or event and either propels us forward or stops us dead in our tracks.

 

How do we build our mental toughness? How do we push through? How can we train our brains that we can do more even when it looks like everything is against us?

 

Well, like many things, it takes practice. The great news, mental toughness is not something you are born with and only have so much. You are not predetermined to have more or less grit than your friends. You have the ability to build up your mental toughness, but it’s going to take some work.

All you need to do is push for small wins. You will not go out today and have developed all the mental toughness you need, it’s not a switch you can just turn on. Rather you need to push its boundaries a little bit each day.

 

Today, I challenge you. Push yourself for 1-extra rep at the gym before you rest. Hold a higher pace than is comfortable for just a few moments longer. Forget what others are doing around you, that will only allow your brain to alter your reality.

 

Push aside any obstacles that might stand in your way. Make a choice and a plan to get the work done regardless of what outside circumstances might be tugging at you. Remember you are capable, repeat it to yourself over and over.

Committed Club: February

What do I have to do to get into the Committed Club?

It’s easy! Just attend classes 12 times during the month or an average of 3 days/week and you’re in. 3 days/week is that sweet spot where you can really make some serious progress and not get burnt out. As you continue to develop as an athlete you will be able to handle more days and really accelerate your progress.

February 2018 Committed Club

 

Congratulations everyone who has made the choice to prioritize their health and fitness. If you want to be a good parent, spouse or friend you have to be healthy. If you choose to let your health suffer in order to take care of others you may not be around when they need you the most. Just like on a plane put the mask on yourself first before putting it on others.

Runners Up with 11 classes.
Keep pushing and you all will be there next month!

Unknown Benefits of Meal Prep

Hands down, the #1 thing you can do to improve your healthy lifestyle is food prep.
This allows you to have nutritious meals ready (or mostly ready) in those times of need when you are starving and you need to eat NOW! It allows you to make sure you are getting quality calories not just empty fillers, that will leave your searching for more.

 

But I know that actually doing food prep appears overwhelming. You might find it inconvenient. You have no time. You don’t have the energy. You don’t know how. The excuses are plentiful.

 

This is where we need to shine a spotlight on all the benefits of meal prep because they vastly outweigh the negatives.  And I’m not just talking about it leading you to healthier eating and all that comes with having this habit, but things you might not have thought of.

 

Saves Time:

It might seem like it takes a while to meal prep (and it does) but once it is done, there is nothing else to do. Ask yourself…How much time to you spend daily preparing meals? Even if it’s only 30 minutes a day over the course of a week that is 3.5hours. Once you are in the habit of meal prep it takes less time than that.

 

Saves Mental Energy:

How often are you asking… What do you want to eat? How much mental energy are you using thinking about what should be for dinner. With meal prep, this happens just once a week. Your food is ready so you don’t need to waste your decision making.

 

You’ll have less dishes:

Cooking each night requires the use of multiple dishes, but doing your food prep all at once allows you to use minimal dishes each night. Sure, you’ll have to do them on food prep day, but once you do them you basically only need 1 pan to reheat your dinner…or you could just use the microwave and eliminate even more.

 

You’ll be more active:

We sit a lot. We figure out ways to move less, to make things more “convenient”, but at what cost? Have you ever thought about the way you move your body on a daily basis? You’ve heard that making small daily changes can have huge impacts on your life. Parking a little further from the store your going into or taking the stairs means you are moving just a bit more and over time it adds up in your benefit.

You can think of your meal prep day as active recovery. Standing, chopping, bending down, stirring, carrying dishes & cleaning up. All of this movement helps reverse the effect of our chronically oversitting habits.

 

Become more mindful:

Doing tasks, like cooking, that don’t require a ton of brain energy are great to reset the mind. Sure you might need to look at your recipe and make sure you are adding the correct items, but when you are chopping & stirring you can let your mind wonder, it’s when some of our best ideas are revealed.

 

On a final note, don’t wait for perfection. Your meal prep does not have to be 100%, you can start small. Maybe you focus on just one meal? Or you can prep a bunch of protein; grill chicken & steak, brown up ground turkey meat and toss taco seasoning on it. This way all you need to add are some veggies and you’ll have a whole meal.

 

Try it out this week. Focus on how meal prep will improve your life, you’ll be pleasantly surprised.

 

Load More Posts