Topic of the Day

Now That’s What I Call High Quality H2O!

It’s gettin’ hot in here, so take off all your…no wait, keep your clothes on…  There are other ways to keep cool that won’t get you kicked out of the grocery store!

Summer is right around the corner and temperatures are beginning to rise.   It is always important to make sure you are staying hydrated, but when the heat is on it is even easier to get dehydrated.  It only takes losing 2% of your body water volume to start feeling negative effects of dehydration!

How do you know you are dehydrated?  Some symptoms are pretty obvious, while others you might not notice or you might mistake for something else.  What you should look for:

• Thirst (duh)
• Tiredness
• Irritability
• Headache
• Dry mouth
• Lack of tears (when crying…not because you have nothing to cry about)
• Dizziness
• Insomnia
• Loss of appetite
• Darker urine (what color should it be?)

So how can you stay hydrated?  An easy answer is water water water!  Make sure you are drinking enough and consistently throughout the day.  How much is enough?  A good guideline is half of your body weight in ounces, IE if you weigh 180 lbs, drink 90 ounces of water.

The best indicator is your pee.  Yep, I said it.  You can tell a lot from your pee.  Color and frequency can tell you if you are having too much or too little water.  If it is completely clear and you are going every 30 minutes…you might need to cut back.  If you can’t remember when you went last and it’s one of the three bottom colors on this chart, start chugging.

Now, as you probably already know, sometimes it isn’t always as easy as drinking water to stay hydrated.  There are other important dietary factors.  Your body needs to retain the water to be able to use the water.  This is where electrolytes come in to play.  Common electrolyte ions are sodium, potassium, calcium, and magnesium.  If your body is low on these due to excessive heat and exercise it makes it difficult for your body to use water efficiently.

Before you run out to grab sugary sports drinks like Gatorade, you can easily make your own drinks or find healthier options.  Try some of these!

• Coconut water:  You see it everywhere nowadays!  Coconut water is high in potassium and other minerals that help with re-hydration.  Make sure to check the ingredients list to avoid any added sugars.  Stick to plain coconut water or companies that use other fruits to flavor it (like Vita Coco!).
  
• Make your own concoction:  It’s easy to make your own basic mix that is not only cheaper but tasty too!  Start with water (preferably 16 ounces or more), add a couple small slices of a fruit of choice (strawberries, apples, etc), and a small pinch of salt.  If you stick to 16 ounces of water or more you usually don’t taste the salt, just make sure it’s dissolved.  Play around with the flavors and figure out what you like best!
• Nuun:  These are little flavored electrolyte enhanced tabs that you put in your water.  They give you a nice little boost in sodium, calcium, magnesium and potassium.  This might not be the best choice if you are trying to avoid artificial sweeteners (one ingredient is sorbitol), but one every once in a while is fine.  You can find these at Whole Foods and Mother’s Market.

What are your favorite ways to stay hydrated?  Comment below!  We want to hear your tips and favs!

The Best “Mistake” I’ve Made.

Before I started here in July 2011, I thought I was in a decent shape though I knew I was bored with my usual gym routine…you know how it is, “chest and tri’s”, “back and bi’s”.

I needed something new, something fresh…I need CrossFit. Then I googled CrossFit in Huntington Beach and CrossFit HB came up, so I decided that it’s time to check things out (at the time I was not aware of CrossFit Surf City). As I drove by looking for CrossFit HB, and CrossFit Surf City banner came up so I pulled in. I was so impressed with how “unorthodox” the place looked, I immediately booked an intro with Anthony. (Still does not know that this isn’t CrossFit HB)

At the time, I was so ready to try it out that I zoned out the conversation with Anthony to go straight into the “Base Line”, our Intro was 30 minute long.  And like a drug, I was hooked and immediately signed up! (still thinking that I was at CrossFit HB).

It wasn’t till 2 work outs and an EPIC fail attempt on Muscle Up later that I realize this is CrossFit Surf City.

Fast forward a few months, I enlisted into CFSC’s very first Instructor Training Program then the rest is history.

Until this day, when I look back, I still laugh and thank God for the “Mistake”.

Our 5 year Anniversary is coming up on June 1st, I’d like to raise my glass to the BEST coaches, the BEST mentors and the BEST friends that anyone can ask for!

“More” doesn’t always mean “Better”

In our minds, we are conditioned to think MORE = BETTER. That mindset carries into our work out habit, we work out more so that we can get better results,  faster…right?

Not so much. Have you ever heard of over-training?

It’s not a myth, it’s very very real and a lot of us are on the edge of it.

How does over-training affect me? Let’s find out:

• You actually store MORE body fat and LOSE muscles due to constant elevated stress hormones(cortisol) level.
• You’re always sore.
• You get sick more often (minor things like sore throat, stuffy nose).
• You lose all excitement in your life.

So what are the signs and symptoms of over-training?

• You can’t sleep well at night.
• You wake up feeling like a zombie even after an 8 hour sleep.
• You’re constantly irritable for no good reason.

The fixes for the problems are super easy, the hard part is changing your mind to be Ok with not training as much!

• Schedule at least 1 ABSOLUTE rest day and 1 active recovery day(a nice run, swim outside)
• Take fish oil (why? read my post here)
• Supplementing your daily WOD for something out of the box(rock climbing, surfing…).
• Eat more quality food in larger quantity.

Working out and training are not meant to hinder your quality of life. Stop over-training, and let the work outs do what they’re supposed to, making you stronger and happier!

When I Started CrossFit…

When I started CrossFit I used to have to walk 10 miles in the snow with no shoes just to get there…. Kidding. With the 5 year anniversary party coming up Anthony asked us to take a look back at where and how we started with CrossFit. Some of you know my story, some of you don’t. I’ve been CrossFitting with AC and Mel since late 2008 before we split from CFHB and became Surf City. At the time I had an upcoming fire academy and was looking to gain some strength. I had always been an endurance athlete but never had much strength or a very good understanding of what I should be doing in the gym. I had always done the very traditional back and bi’s day, leg day, chest day blah blah blah. I embaressingly found CrossFit by searching for the 300 workout (A workout based on the movie with the ripped Trojans).  In my pursuit of Trojan warrior fitness I found that there was only 2 CrossFit’s in HB. At the time it was just us and Marina in Huntington Beach and ultimately I chose us  because it was closer to my house. I remember calling and speaking with Anthony briefly. When I drove up I thought I was in the wrong spot. I was surprised to find myself in a neighborhood and not at a business. I probably circled the block twice before I saw some people working out in a garage. I walked up to the garage still unsure if I was in the right spot. I don’t even remember if I did a baseline or not. There was a bunch of people in good shape who looked like they knew what they were doing so I just went with it. I figured I only had 3 months until academy started and wasn’t going to get any weaker so what did I have to lose. Like most people who start CrossFit I drank the Koolaid and was hooked. On a daily basis I was reading the CrossFit Journal, checking the “main site”, watching videos etc., etc., etc…

In the same way that CrossFit started out as an underground almost Fight Club like atmosphere the same could be said about CFSC. We were working out in a garage with a limited amount of equipment but pushing the limits of our athletic ability. As CrossFit became more mainstream so did our underground strength gym. We eventually outgrew the humble beginnings in the garage and had to upgrade. Once we settled in our current location the gym really went from an unorganized group to a business.  To say the gym hasn’t changed dramatically over the years would be an understatement. Obviously the facility has changed locations and things are much more organized now but the core values of CrossFit still hold the same. The shared suffering and pain makes for a community of strong willed people who are doing something the rest of society is too lazy to do. If CrossFit were easy everybody would be doing it.  After almost 5 years of CrossFit I wouldn’t change a thing. I’m stronger and more athletic then I was when I started and have done things I would have never thought possible before. Congrats CFSC on 5 years running and cheers to many more…. salude!

Muscle Up Skill Clinic

Reminder there is a Muscle Up skill clinic on Tuesday 5/21 at 6pm. This is open to all CFSC members and is included in your membership. You can sign up at the gym or through Zen Planner. Remember there is a $20 no call, no show fee.

Bring A Friend Days 5/15-5/17

Remember this week 5/15-5/17 is your chance to show your friends, family and co-workers what CrossFit is all about. You may bring a friend to any regularly scheduled class to give them a chance to try CrossFit. Have them arrive a few minutes early to fill out a waiver the day of class and please sign up at the gym so we can allot extra coaches to the class schedule as needed

The Mind Game!

When we talk about Olympic Weightlifting, we tend to think about the muscular strength and speed and technical complexity of the lifts. Rarely we talk about the mental aspect of the game. If you speak to experienced lifters, they will tell you the difference between a successful lift and a missed lift lies in their heads.

This past weekend, I had a chance to attend my first Olympic weightlifting meet at Cal State Fullerton. It was not a big meet, but the pressure that I felt was immense. When you’re in the gym, you can attempts as many lifts as you want but you only have 3 attempts at each lifts with only 1 minute limit for each attempt when you walk on that platform.  It was all dead silent while all eyes are on you.

Why am I telling you all this?

Because we all feel this pressure everyday of our life in which we call it “stress”. While Olympic weightlifting helps you become stronger, faster and sexier … what you may not be aware of is that weightlifting also prepares you for stressful situations.

The “butterfly in your stomach”, the “cold sweat”, and the ” dry lips” are all the symptoms caused by adrenaline…that’s a GREAT source of energy, we want that. Unfortunately, what goes in our heads as those things happen are usually negative thoughts of  the “worst case scenarios”. Weightlifting helps us FOCUS all those adrenaline on the tasks ahead, and steer it clear from what might POSSIBLY happen. You train your mind to zone in to what’s important in front of you, the barbell. You block out all the distraction and the thoughts of what people MAY think about you in you tight singlet. You  feel the confidence to walk up in front of strangers and perform a difficult task.

All of that, in time will change your attitude about everything whether it’s a presentation in front of your CEO, a business proposal to a big time investor or (my favorite) approaching a beautiful woman randomly to ask for her number.

When the WoD Starts to Get You Down…

Put on a happy face!  During a particularly deceptive WoD we can see Tiffany showing off her war face!

How CrossFit Surf City saved my social life

What’s on your Sunday night’s agenda?

I’m willing to bet that one of these is on your list:

• Wishing it was Sunday Night Football.
• Sitting on your couch and watching a rerun of a TV show.
• Searching for something cool on Netflix.
• Snuggle with your blankie and read your favorite book.

Ya…that was actually my list…until I found CrossFit Surf City.

The healthy friendship that I have established really switch things up for me. There’s nothing better than being around the people who have the same mindset, the same mentality and the same lifestyle.

I mean really…where else would you find a coaching staff that’s willing to go out with you and have some fun and treat you like a friend and not just a client?

Therefore, once I had the honor to become a coach , I was so stoked because I get to meet multiple people from different classes and create more long lasting and meaningful friendship.

I love all the time I get to hang out with our athletes outside of the gym just as much as having the chance to coach them. All the fun competitions, the casual hang outs, road trips, the Christmas Party, and my most favorite Sunday night activity: movie night.

So what’s your most favorite social event with CFSC?

Paleo On a Budget

We’ve heard the excuse too many times before…Eating Paleo is too expensive!

In comparison with its cousins, “I don’t have time” and “it’s too much work,” the budget alibi seems to be the end-all rationale as to why it’s OK to not eat clean.  You can budget your time to make room for a food prep day, and you can find fast easy Paleo recipes to cut down on the work, but you can’t change the price of food at the store or the number on your paycheck.  It’s an easy end to the fight.

But what if I told you it doesn’t have to be expensive.

What if there was a way you could eat well without breaking the bank?

We have said it numerous times…what you put in your body is more important than what you do with it!  

First thing to look at is your priorities.  Whatever you buy comes at a cost: whether you pay now at the register because of a bigger grocery bill, or pay later with health problems caused by cheaper, convenient, and processed food.  It doesn’t matter if it’s a price tag now or a future problem, convenience always comes at a cost.

So back to the whole “Paleo doesn’t have to be expensive” thing I mentioned.  A little background on myself:  I am cheap. Like “water down the shampoo” cheap.  If I can save a dollar or two I will find a way!  Here are a few tips and tricks I have found to drive the price of Paleo down to as little as $5 a day.  It might not be Top-Ramen cheap but it is worth it.

1. You can’t always get what you want.  Plain and simple, if it’s not on sale don’t buy it.  If you loooove walnuts but almonds are on sale for $2.50 a pound, looks like you’re eating almonds this week.  Suck it up.  If the total on the receipt is more important to you than your “favorites,” the best thing to do is just wait until you see that price tag get slashed.
2. If a caveman had a freezer he would use the heck out of it!  I view my freezer like a time capsule.  I can put food in it today and I can eat it in a week or in a month!  If I get a good deal on something like meat I will usually buy it in bulk, cut it up and put it separate bags (so I don’t have a frozen 4lb chicken brick), and use it as I need it.  A good time saver is to cook in bulk (make several meals out of your recipe), put a few meals in separate tupper-wares, and throw them in the freezer to make your own frozen meals.   It’s cheaper and an saves you for when you are too busy or tired to cook.
3. If you try to buy everything at one store you will pay for convenience.  Stores usually have crazy sales on certain items to draw you in.  Once you get the sale item, most people then think “well since I’m already here, I also need this this and that” which may or may not be on sale.  You end up saving money on one thing but spending a little more on the other things because of convenience.  I’m not saying drive all over town for ten hours for your grocery list, but you can save a lot of money by just shopping at more than one store.   You can make it easier by grabbing a few items at a store when you are already in the area.  As you are leaving here after a workout, you can hit up Trader Joe’s on the way home or even the HB Farmer’s Market!
4. Do. The. Math. Do the math do the math dothemath!  I don’t mean to bash super markets but their intention is to make money.  Sometimes their deals or prices don’t add up when you do the math.  Sometimes it’s cheaper to buy the little jar.  Sometimes the bigger jar is cheaper, you just have to do the math.  Make your purchasing decisions based on how much something is per ounce, pound, kilo, liter etc.  It can make a huge difference.
5. I don’t even know what I’m looking for.  Don’t know where to go for what?  Here is my little cheat sheet for what local stores typically have the best prices (even without sales):

• Trader Joe’s: Frozen wild caught fish, olive oil, turkey/salmon/chicken burgers, grass-fed ground beef, ground turkey, nuts, grass-fed cheese/butter (if you’re going primal)
• Target:  Herbs/spices, frozen vegetables, almond/coconut milk
• Sprout’s:  Produce, organic chicken, grass-fed beef, bulk nuts, specialty items (macadamia nut oil, almond flour, etc)
• Fresh and Easy:  ”Ready to cook” meats (ready to just be thrown on the BBQ or in the oven), produce, nuts
• HB Farmer’s Market:  It’s an actual store with normal hours.  This is by far the best place I have found for produce. I have a very hard time buying produce elsewhere.  They are cheap, like 3lbs of oranges for $1 cheap.

To sum it up, Paleo can be cheap.  But just like everything in life you have to put in the effort to get what you want.