Wednesday, September 4, 2013

"Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it.”

― Steven Pressfield

I saw this quote today and immediately knew it was perfect for the blog. Embrace this challenge! It does not have to be perfect!! 100% is actually not the goal, progress is the goal. If you learn just one thing about yourself in the next 8 weeks that will be a success. There is a beginner, intermediate and Rx (advance) version. Check out the FAQ for more about those nutritional levels. 

There are 5 Point Categories you will be logging each day: Nutrition, Exercise, Mobilization, Supplements and Lifestyle. I wanted to touch on a couple of these as there have been a few questions...

Nutrition:
You get to start everyday with 5 points! For every time you eat something outside the acceptable food/ingredient list you deduct 1 point. This is where you will need to look at the Beginner, Intermediate and Rx lists. It is YOUR CHOICE how strict you want to be. If you are already very good about your diet I would challenge you to do the Rx version.

Choose a level that will push YOU now. If you have any specific questions you can't find the answers to on the WLC website then please email me. 

Exercise:
There is a Fall 2013 Official Workout posted on the WLC website. It is....
Part 1
As many 25-yard shuttles as possible in 2 minutes
Rest 1 minute
Part 2
Repeat for as many reps in 2 minutes as possible:
  • 5 Push-ups
  • 10 Squats
Rest 1 minute
Part 3
As many sit-ups as possible in 2 minutes
Rest 1 minute
Part 4
As many 25-yard shuttles as possible in 2 minutes
I plan on going to open gym on Saturday to complete this. You are more than welcome to join! The more the merrier. You can do this at home too :) You also do not HAVE to do this - ANY WORKOUT CAN BE THE BASELINE! You  can choose any workout (even the CFME WODS from this week) And just make sure to repeat them so you can see an increase in your performance. 

REMEMBER please sign up on the WLC website and then email me at nicoleraustin@gmail.com to let me know that you are participating so that I can place you on a team! You can always adjust your profile after you registered to add your team


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