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FUELED FOR PERFORMANCE: 2022 NUTRITION CHALLENGE

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CROSSFIT UNLEASHED & COACH DAVID PRESENT:  FUELED FOR PERFORMANCE:  2022 NUTRITION CHALLENGE CHALLENGE RESOURCES: LAUNCH VIDEO FUELED CHALLENGE 1-PAGE TRACKING SHEET NUTRITION RESOURCES FRUITS & VEGETABLES INFOGRAPHIC CALORIE CONTROL GUIDE INFOGRAPHIC WHAT SHOULD I EAT? INFOGRAPHIC RECIPE RESOURCES: OVERNIGHT OATS INSTRUCTIONAL VIDEO SUPERSHAKE INFOGRAPHIC COACHING WITH DAVID R

FREE 5 DAY COURSE: REWRITE YOUR BODY IMAGE

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Free 5 Day Course for Gay Men: Rewrite Your Body Image * indicates required Email Address *

THIRST FOLLOWS ARE HURTING YOUR HEALTH

If you’re a gay man who doesn’t struggle with your body image, just hit the back button on your browser. This isn’t for you.  My Nutrition Coach said to me today (yes, I have a Nutrition Coach. Coaches need coaches too!): “It seems like your self-compassion has really improved - you accept that you’re not going to be perfect, but also don’t let yourself off the hook for areas where you know you can be better...what do you think has helped you make that shift?” I had to take a bit to think about this. And I think my approach to Social Media over the past couple months has made a difference (with help from the Girls Gone Strong 5-day Body Image Course .) But why does it matter who I follow on Instagram? Maybe you’re like I was: you follow people you want to inspire you. If you want to be more muscular, you follow people who are more muscular than you are. If you want to be leaner, you follow people leaner than you. The trouble with this is, our minds consume 4K-10K images a day

Focusing On What Matters

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We're 10 weeks into the year! How are your New Year's Resolutions going? I don't know about you, but everywhere I go, people are talking about Marie Kondo’s Netflix show, Tidying Up.  Kondo encourages you to reduce your closet, for example to those items that “SPARK JOY,” and then getting dressed in the morning can always be a joyful occasion. I read the book 2 years ago and seriously pared down my possessions (many of you know how many shoes I used to have!) I have found that it more joyful to own a few quality items I love instead of a lot that I just like. And getting dressed in the morning is quicker and simpler!  So what does this have to do with New Years Resolutions? I think Marie Kondo is encouraging us to FOCUS ON WHAT MATTERS. By reducing the number of items you own to pay attention to and take care of, you can take better care of the ones that truly matter to you. I recently stumbled across Mark Manson’s blog post How to 80/20 Your Life and

Loving Yourself is a Practice

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In 1992, the Christian rap group DC Talk released an album containing the song “Luv is a Verb.” At that time, I was a high school student struggling to love myself. People mocked my effeminate mannerisms, lisped their speech in my direction, and called me Girly-Man. My response was to desperately seek external validation. I joined student council, the band, the choir, practiced the piano, got straight A’s, wrote the youth group’s newsletter, tutored more popular kids, played soccer, anything to feel loved and find a reason to love myself. My youth pastor told me it was God’s love I should be feeling. Knowing that God loved me should make me feel worthy. I remember believing that my faith must not be strong enough. I read the Bible more, prayed more. We’re bombarded with the idea that love is an emotion we feel, a warm fuzzy feeling. Romantic comedies give us an image of what it’s like to “fall in love.” But love is not just an emotion. As DC Talk says, “luv is a verb.” Loving You

My Favorite Things: Gift Ideas for People on a Fitness Journey!

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When Mom calls asking what you want for Christmas:    I'm no Oprah, but here are a few of MY favorite things! FOR THE KITCHEN: $44 Chemex Hand Blown Glass Coffee Maker Ian gave me this coffee maker for Christmas Last year, and it's gotten more use than perhaps any gift I've ever received. Pour-over makes the smoothest cup of coffee, and it makes me slow down for a moment to appreciate the finer things in life, like coffee.  $84 Bonavita Digital Gooseneck Kettle Tim Goldman turned me on to this kettle that heats my water to the perfect temp for pour-over.  $29 Etee Food Storage Bags  These organic compostable food storage bags put less plastic in landfills and oceans!  $45 Crock-Pot 6-Quart Slow Cooker  Homemade applesauce and chili are my 2 favorite crockpot recipes. And when you drop it and break it (as I did this year,) it's easy to replace at $45.    FOR TRAVEL OR HOME: $20-230 Perform Better Kettlebel

AIM HIGH For All or Nothing Thinkers

AIM HIGH  For All or Nothing Thinkers! When I wanted to start meditating, I was intimidated by the habits of people I know who swore by their practice of meditating 20-40 minutes per day. How did they carve out that much time for themselves? I'd read story after story about people who reduced their anxiety and increased productivity by introducing meditation into their lives, but couldn't seem to get started. I was stuck in All or Nothing Thinking. If I can't meditate 20-40 minutes a day, I just won't meditate at all! My friend Brian introduced me to the AIM framework by asking me 3 questions.  What's the ACCEPTABLE minimum number of minutes you could meditate per week?  What's the IDEAL number of minutes you'd meditate per week?  What's in the MIDDLE?  I answered: ACCEPTABLE: 5 min X 5 days = 25 min/week IDEAL: 10 min x 7 days = 70 min/week MIDDLE: 8 min x 5 days = 40 min/week So I set out to meditate 8 minutes a day and