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So far Monique Beauchamp has created 648 blog entries.

40 vs. 325

You’ve heard the saying:

 

“It’s not what you eat between Thanksgiving and New Years, it’s what you eat between
New Years and Thanksgiving that makes the difference”

 

There are approximately 40 days from Thanksgiving to New Years, just a little over a month. 40 days is really not that many in the big picture of the year or your life. Most of us will indulge, maybe a bit too much. We will be more tempted by the sweets, holiday parties, drinks with friends, and grab-n-go foods as we rush around doing our holiday shopping.

 

But there are 325 other days of the year so, don’t beat yourself up too much.

 

The trick is not allowing those 40 days to turn into 60, 120, or 365 days.

 

There is an unfortunate consequence to eating unhealthy in those 40 days that is larger than just gaining a few pounds, its…..

 

losing sight of your goals.

 

The “snowball effect” can have a huge positive or negative effect on your health depending on which way you roll it. On the positive when you are working out, you start thinking more about what you are eating, you become aware of how much water you are drinking, and how much recovery time you are getting. Each action builds upon the others

 

But the opposite can also happen.

 

You have a holiday cookie…then two…..plus you go out for happy hour….you skip a workout…then you feel tired. You think you have lost all the gains you made over the year. But I can assure you this is simply not true.

 

You maybe busier, you may not be on top of your healthy living game, but choose to make as many good choices as possible. Don’t dwell on the cookie or happy hour. Show gratitude toward yourself for all the positives you did throughout the day…ate a good breakfast, drank plenty of water, went for a 10 minute walk…..there are so many positives throughout your day…you just need to recognize them.

 

The New year will be here before you know it and you’ll want to have a game plan to get your “snowball” rolling in the positive direction. We have two programs lined up that can help you jump start your healthiest year yet.

 

Our 6-week Fat Loss Program
This is a 6-week class starting January 7th. We will be meeting once a week on Sunday mornings at 8am. Our hour long class will have you sweating and burning hundreds of calories. Plan on burning fat and building lean muscle from start to finish you’ll be moving. Unlike our CrossFit classes these classes will be mostly body weight movements which means that anyone can join, you do not need to be a member.

 

Register Now because space is limited: Cost $55

 

Lurong Nutrition Challenge

This is a 5-week nutrition and lifestyle challenge starting January 15th. There are multiple nutrition programs to choose from to fit your needs. Alongside the dietary component there are also weekly lifestyle & fitness challenges to help keep you on track.
Register at Lurong Living Early Bird Pricing ends Dec 28th

PR Week

Wouldn’t it be great if you could hit a new PR (personal record) everyday?

 

Well, now you can.

 

Welcome to PR Week!

We want to go out of 2017 with a BANG! That means every workout this week you are going to be looking for a brightspot. And we will help you along the way.

 

Our bright spots are not necessarily hitting a new max lift, rowing a faster 500m, or getting your first pull up (although all those do count). Our bright spots can be anything, an intention for the day, for your workout.

 

Here are a few examples from my workouts last week.

 

When we did this workout
EMOM X 28

A- 6 deadlifts

B-30 sec singles

C- 6 Hang power cleans

D- 30 sec Row

E- 6 push jerks

F-30 sec AD

G- Rest

 

My intention or goal for the workout was to cycle all of the push jerks (i.e. not resting the BB on my shoulders). So that was my main focus, it meant that when I got to that part of the workout I needed to take a moment and make sure I was ready.

 

Another example from when we did:

3 rounds

20 Bar Facing Burpees

10 OHS

3 Ring Muscle ups

 

That day my goal was two-fold. I wanted to do all the OHS unbroken and also snatch the first rep, at the RX weight both of those are challenging. I wasn’t able to hit all 10 OHS on my last set, my shoulder got a little loose, and I made the smart decision to drop it at rep 7. Making that choice is a PR in itself…knowing when to back down, always a challenge.

 

So, this week don’t just think about hitting a bigger lift, think about all the ways you might be able to improve your workout.

 

Here is a quick rundown of the week ahead and ways to find your brightspot.

                            Workouts                      BrightSpots

Monday
Max Hang Squat Snatch
10 Min Amrap

60 Bar Facing Burpees
30 OHS 120/90
10 Ring Muscle Ups

____________________

  • Solid catch position
  • BB Makes contact with hip
  • Elbows fully locked out
  • Finish burpees unbroken, under 4 minutes, under 3 minutes
  • OHS in X number of set or less
  • Snatch OHS into position
  • Stay on heels for all reps

 

Tuesday
3 sets of
8 SA KBS/arm

27 cal AD

8 SA KB Clean Deadlift/arm

27 unbroken strict situps

8 box jumps

27 Double unders

Rest 3 minutes

___________________

  • Each round same pace
  • AD cals same pace
  • Situps without hooking feet
  • Higher box
  • Rebound box jumps
  • Unbroken double unders
  • Unbroken single unders
Wednesday

EMOM X 32
A-    1 squat clean

B- 1 Split Jerk

C 10 cal row
___________________

  • Catch bar on shoulders
  • Release hook grip in catch
  • Elbows fast and all the way around
  • No push out on jerk
  • Solid catch position
  • Quality & efficient row stroke
Thursday
“Fran”

21-15-9

Thrusters 95/65

Pull ups

___________________

  • Unbroken thrusters
  • Unbroken pull ups
  • Thruster/pull ups in X number of sets
Friday

“DT”
5 rounds of
12 Deadlifts

9 HPC

6 Push Jerks

[155/105]

____________________

  • Unbroken Deadlifts
  • Unbroken HPC
  • Unbroken Push Jerks
  • Stick to your plan
  • Fast elbows
  • Full lockout in catch
  • Pace/Choose appropriate weight
  • Superb set up
Saturday

“12 Days of CrossFIt True”


1 Burpee Muscle up

2  Hang Squat Cleans

3 Deadlifts

4 Wall Balls

5 Power CLeans

6 Chin UPs

7 Box Jumps

8 Double Unders

9 HSPU

10 DB Snatch

11 C2B

12 Thrusters
BarBell [135/95]

DumbBell [45/30]

                              FUN

 

Athlete Spotlight: Nancy

  1. What made you choose CrossFit True?
    I liked the idea of doing a pre-selected workout. My experience with regular gyms was not good as I do not have very strong discipline when it comes to doing things that are uncomfortable. My former neighbor, Natalie Cashman suggested True Athletics. She was a member and loved it.
  2. How long have you been training with us?
    It was five years this summer.
  3. What do you do for the short time of the day that you aren’t with us (i.e. a job)?
    I’m a clinical psychologist for the State of CT and I have a private practice three evenings per week as well. And I have an amazing daughter that I try to spend as much time with as possible.
  4. How is your nutrition? Do you eat a certain way? If so when did you make the switch?
    I tried Paleo during one of the gyms earlier Lurong challenges and it worked really well for me. I try to keep that as a core ideal, with wine and ice cream thrown in as vices.
  5. What are your 3 favorite movements/exercises?
    Kettle bell swings, sit-ups and dead lifts.
  6. How about a favorite WOD?
    I like the filthy fifty, primarily because that was the first wod I completed that I thought I couldn’t finish but did!
  7. What is your favorite workout song?
    I like Macklemore, Eminem, and I really like Sail by Awolnation.
  8. What is your favorite type of workout? (AMRAP, Chipper, Ladder, Rounds for time?)
    AMRAP’s
  9. Have you changed at all physically or mentally since starting to train with us?
    Yes! Mentally I have come to realize I am way more capable of things than I ever gave myself credit for, and this has transferred to other areas of my life. Physically, I am definitely stronger and less likely to let minor aches and pains derail my exercise routine. In fact, now when my lower back starts to hurt I know I need to get to the gym because it’s been too long!
  10. What are your current goals?
    I’d like to do a pull up. Although that’s been my goal since I started. I guess my goal is to work on what I need to in order to do a pull up!
  11. What is your favorite color?
    Purple
  12. What can you do now that you weren’t able to do before training at CrossFit True?
    Full body push ups. Some. Not 100.
  13. Say something else, anything!
    I love Crossfit True! It’s been a place where I know that I will be encouraged, accepted and supported by absolutely everyone there. It’s kept me healthy and active and provides a sense of community that I value very much.

Expedite

Expedite  [ek-spi-dahyt]

to accomplish promptly, to speed up the progress of

 

Expedite its the brave twin of procrastination. It’s getting stuff done. And getting it done NOW. Its beautiful.

 

Oh but it is so very very difficult.

 

At any given moment there are dozen of “things” you could be doing rather than what you should be doing. It’s easy to get pulled away or more likely distracted before you even start.

But is this something we can become better at? A skill that we can learn, put into place and overtime become an expediter?

 

I believe the answer is yes.

 

We all have the same amount of time. So, why is it that some people get tons of stuff done while everyone else can’t seem to accomplish the simplest tasks?

 

Becoming an expeditor is a goal of mine, something that I am working on, but also something that I often struggle with accomplishing. The “rules” for becoming an expeditor are simple…don’t put off til tomorrow what you can do right now”.

 

This goes for everything.

 

Need to stop at the store on the way home from work but don’t really feel like it….start to talk yourself into just going tomorrow, but chances are you won’t want to go tomorrow either.

 

Dreading making a phone call, but not doing it now you allow yourself to build it up in your mind, making the unknown worse.

 

Have a big project to do? Need to clean the house? Need to get to the gym? What if you were to just do it?

 

It’s easier said than done.

 

Just 10 minutes ago I have to remind myself to just do it right now…don’t wait…don’t get distracted.

 

I had just sat down at the computer…looking over my to do list….I wasn’t really into any project yet…just getting set up. When I remembered that I needed to pay my credit card bill today. I was just about to add it to my to-do list so that I wouldn’t forget when the light bulb went off…..just do it now…why wait.

 

Sometimes it is just about reminding yourself that you don’t need to wait until the perfect time, that if its a tasks that you don’t really want to do chances are you won’t want to do it later either, and that getting it done now will only be temporarily annoying, but satisfying once its done.

 

Other times you might need to set yourself up for success. Turning your phone to airplane mode and then hiding it under a pillow, across the room, in a locked box so that you don’t randomly check the weather for the 10th time today.

 

Practicing expediting the tasks in your life will keep you on track. It’s a skill like any other and you’ll get better at it over time.

 

What do you get done right now?

 

Guzzle & Goals

Hopefully, you have taken a look at my previous posts on goals. I not you can check them out here:

A New Way of Looking at Goal Setting

How Long Will it Take to Reach your Goals

Execute

Don’t want to read all of those? Just want us to tell you what to do? We’ve got you covered!

All this goal setting information is great, but it’s only useful if you put it into place. That is why we are offering a unique Goal Setting Seminar where you will learn how to set goals that will improve your life and how to take action to achieve them.

 

In this seminar you will be immerse in goal setting strategies along with your peers. This is an opportunity to get in depth knowledge without having to research goal setting strategies and figuring out which one is best, we’ve done that for you.   

 

Some of the best proven ways to achieve your goals is to write them down, to make them “real”. We will take that a step further. Our seminar will have an open group discussion, where not only will we be writing them down, but sharing them. When we share our goals we allow others to help us achieve them by having accountability buddies.

 

Don’t miss this opportunity to start 2018 off right.

 

Our “Guzzle & Goals” Seminar will be taking place Friday December 15 @ 630pm. The “Guzzle” is for beer or other adult beverages. Its BYOB because there are too many different flavors out there. We will be providing some snack and all the knowledge you can handle.

 

This event is $10 and you need to register for it as we will be getting some packets of information together for you and want to ensure that we have enough.

 

To register email Monique@true-athletics.com

Goals Part 3: Execute

If you missed part 1: A new way of looking at goal setting or part 2: How long it will take to reach your goals make sure to give them a quick read before reading part 3.

 

Goals Part 3: “Whoopie” was inspired by Ben Bergeron’s podcast Chasing Excellence. Ben coaches some of the top athletes in Crossfit, but ideas can be used by anyone is any part of life not just fitness. You can watch the podcast here.

In this podcast, they take the standard goal setting routine of using S.M.A.R.T (Specific, Measureable, Achievable, Relevant, Time-bound) to a new level. They call it W.H.O.O.P.I.E (Wishing & Hoping, Outcome, Obstacles, Plan/Process, Integrity/Identity, Execute) let’s break this down.

 

Wishing & Hoping

 

This is the easy part. This is what we get excited about, it’s our grand vision. Just talking about what we wish and hope for gets us excited. To wear that outfit you haven’t worn in years, but hangs in the back of your closet taunting you. To compete in a race, CrossFit, or another sport. To start a new business or get promoted. These are the things we wish and hope for, they are what gets us started thinking about our future goals, but it’s not enough to carry us to the finish line.

 

Outcome

 

Outcome is where the S.M.A.R.T goal setting process comes into play. This comes in 2-parts. First we need to layout the expectations of our goals otherwise they just remain wishes and hopes. Making your goal specific, having a measurement to see progress, making sure it is achievable, that is it relevant to what you want, and that you can set a time to get it accomplished.

 

The second part is putting an emotion to the outcome of your goal. When you accomplish your goal what are you going to feel like, how excited will you be? How is it going to make you feel to tell other about your accomplishment? To relive that moment over and over again.

 

Obstacles

 

This is where we start to break away from the typical goal setting. Obstacles are the things that might keep you from achieving your goal and it’s important to think about these so that you can develop a plan if you run into them.

 

Plan/Process

 

What is the step-by-step plan that is going to take you to your goals? What do you need to do every month, week, day, in order to reach your goal? Can you stick to this plan? Is it attainable to workout 4 times a week, to eat healthy and skip the cake, drinks, etc at parties, or put in 4 hours a day working on your new business idea while still working a full time job and having a family? This process need to be something you can actually maintain and if not it might be time to reassess your grand vision.

 

Integrity/Identity

 

What happens when an obstacle presents itself? How do you identify yourself and what you do in that situation. If you plan to go to the gym, but get stuck at work….identifying yourself as the type of person who does a workout at home instead or set the alarm to get in a morning session.

 

Linking your identity (you are the type of person who…) gets the process/plan done no matter what happens….no matter what obstacles are put in your way.

 

Execute

 

This is the hardest step. You need to take massive action. If you don’t execute all the above steps they won’t work, you’re just left with your wishes and hopes. We can’t just give ourselves credit for talking about our goals…we need to take action. Executing, putting in the work, that is what will get you to your goals.

 

What’s your grand vision?

Giving Thanks

Thank YOU! Thank YOU! Thank YOU!
SOOOO many thanks!

 

I want to start off by saying thank you all for being part of #TeamTrue. Honestly, you allow me to have the best job ever (i’m sorry your job is not as awesome as mine). Truly, it is an honor to be able to coach and help people everyday from hitting a snatch personal best to being able to provide nutrition information and an outlet to destress.

 

But enough about me….

let’s talk about you and all that you have to be thankful for…mainly how well you’ve been treating your body and all the things your body has allowed you to accomplish!

 

It’s common practice to say everything you are thankful for and usually goes something like…”I’m thankful for my family & friends, for my home and food, and my health” and that’s usually about it.

 

So, today (and because we are all about that fitness)

I want you to really think about more than just your health but all the amazing things you were able to accomplish by keeping your health and fitness a priority.

 

These maybe things in the gym (think about all those PR postcards you’ve received) or maybe it’s things outside the gym…running a road race, moving something heavy in your house with ease, staying active with your family, picking up a new sport, or something as simple as having more energy.

 

Today, pat yourself on the back

and thank yourself for all the hard work you have put in over the past year.

 

Leave your favorite accomplishments in the comments…

WINNERS: Lurong Nutrition Challenge

We just wrapped up another successful Lurong Nutrition Challenge. Twice a year we host these nutrition and lifestyle challenges to give our members the tools they need to make the best decisions for a healthier future. This empowers them not only to create healthier habits for themselves, but also their families.

 

Each challenge we love hearing the stories about how our members found new ways to approach their diet and exercise. From switching up the type of oil they use in their cooking (no more vegetable oil…say hello coconut oil) to using new kitchen gadgets (crockpot & instapots) and becoming aware of how they maybe over or under eating. These are all invaluable lessons that they will be able to continue and build upon.

 

Check out our amazing results from this past challenge:

 

Over 22 pounds lost & 30+ inches!!!

 

Here are our Top Finishers:

Sarah Gagne

Meghan Fitzpatrick

Jessica Suraci

Lou Mihalakos

 

Congratulations to everyone!

 

If you missed this challenge don’t worry our next challenge starts January 15th. Early registration begins on December 4th. The earlier you sign up the deeper the discount.

Learn more at Lurong Living Resolution Challenge

 

Goals Part 2: How Long Will it Take You to Reach Your Goals

If you haven’t read “Goals Part 1: a new way of looking at goal setting” take a moment and check it. I promise it’s a quick read.

 

Having read part 1, you know that when thinking of goals we want to move away from the outcome based goal and focus on our behavioral based goal. Not that your outcome based goals won’t exist, but rather they are the big picture and we are working at all the small details. (in part 3 we will discuss how to set & achieve your goals).

 

One thing that outcome and behavioral based goals have in common is that they should follow the format of S.M.A.R.T goals; Specific, Measureable, Achievable, Relevant, & Time-bound.

Today we are going to focus in on the “timebound” aspect and how it relates to behavioral goals.

 

Setting a time-frame for your goals can be tricky. On the one hand you need to set if far enough into the future that it will be Achievable, but on the other hand if it is too far in the future you might lack the discipline & motivation to stay on track.

 

But setting behavioral goals can change all that.

 

To set your behavioral based goals you first need to look at the big picture, your outcome based goals. For instance, say your outcome based goal is to do a pullup. Depending on where you are at in relationship to getting that pull up it could be days, months, or years to achieve that goal. Setting a goal that far in the future can be daunting.

 

So, we switch our mindset to focusing on behavioral goals. With the help of a coach (don’t forget about our $30 for 30 minutes skill sessions) you can write out a plan which might look something like this:

 

For the next 6-weeks you are going to spend 2-3 days/week working on the skills/strength/mobility you need to achieve your (outcome) goals by setting behavioral goals. These behavioral goals so be short and directly associated to your needs.

 

Outcome Goal: Pull UP

 

Behavioral Goal:

Day 1: 3 x 30 sec hollow hold + 3 X 12 Ring Rows

Day 2: 3 X Amrap hanging from pull up bar + 3 X 6 Kip Swings

Day 3: 3 X 20 sec Chin over bar hold + 3 X 8 banded pull up

 

Each day you complete your work, your are completing another step of your behavioral goal. At the end of the 6-weeks it is not a matter of if you achieved your goal (a pull up) or not, but that you were able to stick to the plan & develop discipline.

Goals Part 1: A New Way of Looking at Goal Setting

Goals are great, they keep us motivated to become a better version of ourselves, to learn and grow. Throughout life we will have thousands of different goals. Some of our goals will be big life-altering goals….graduating high school/college….getting your dream job….buying a beautiful house…and raising an amazing family.  Other goals won’t seem like goals at all…finish the laundry when you get home from work rather than sit on the couch….get to the gym….and don’t be late for work are all examples.

 

When setting goals, most of the time people set “outcome” based goals, that is, what you are expecting when you accomplish your goal. Examples of this would be to lose 10lbs or do a pullup. Although, these are wonderful goals there are a few problems with linking your goals only to their outcome:

 

  • You don’t have 100% control over how your body will respond or life’s obstacles. Even if you do everything perfect there is no guarantee that you will achieve you goal.
  • They don’t reinforce taking action
  • They don’t celebrate the little victories which create the habits needed to achieve the goals.

 

“Behavioral” based goals however are the actions (behaviors) that you are going to take in order to reach your goals. Examples of behavioral goals are exercising X number of days per week, not hitting the snooze button, or only eating out once a week.

 

Behavioral goals put you on the path to achieve your outcome based goals. They make you take action (the biggest thing missing from achieving goals) and because you have more control, every time you accomplish your behavioral goal you are laying out the foundation of discipline.

 

It is that discipline that you develop that is responsible for the switch in mindset. From not knowing if you are making progress to being able to check off each behavioral goal and realizing your accomplishment each time you do so. This develops the habit which will snowball into carrying out your goals.

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