A Season for Giving Thanks

For us the season of gratitude starts with the twins’ birthday on October 30. Each year we have challenged them to collect their weight in food donations for our local food shelf in lieu of birthday presents. They love trying to match their weight and hauling all of those donations to the food shelf! We would all be very grateful if you could help them achieve their goal by bringing in your extra non-perishables by November 17.

Next up is Halloween! You may consider inviting the Switch Witch to your home this year to take that Halloween candy off your hands. Kids put their Halloween candy out the night after Halloween so the Switch Witch can take the candy and leave behind a wee gift in its place. Maxmead Fitness will be working with the Switch Witch and Operation Gratitude to collect the candy and ship it to our deployed troops and first responders overseas. Please ask the Switch Witch to drop off candy to Maxmead by November 10.

The next event in our season of giving thanks here at Maxmead will be the Wade's Army Workout on November 12. This is an open workout so all are welcome! Please bring your friends and family! The purpose of this workout is to raise awareness and funding for the fight against neuroblastoma – an underfunded pediatric cancer.

When Wade’s Army began in 2012, I listened to the story of Wade DeBruin’s fight against cancer, his leaving behind a twin sister and how his family picked up his fight against Neuroblastoma. Then I sat crying in my car, thinking of my twin boys, the same age as Wade and his sister.  The fact that childhood cancer research is underfunded prompted me to join Wade’s Army to help children fight for the chance to live the life they deserve. It could have been my kids. Each year since 2012, I enlist, get the shirt and perform Wade’s Workout.  My boys have joined in with me the past couple years.

Now I invite you to join me!

Come and do the workout. Support Wade’s Army and the battle against neuroblastoma by donating, or just by sharing your experience with others. Half the battle in the fight against pediatric cancer is awareness.

Wade’s Workout on November 12 also kicks off our new Sunday Workouts! We know how busy the holiday season gets, so once a month we will offer an additional workout on Sunday. Hopefully this will help you fit exercise in your schedule despite the many demands on your time.

We are grateful for each one of you and appreciate the time you choose to spend with your clan! Stay tuned for more special events during the Maxmead Season of Giving Thanks!

MY JOURNEY: ANN STYX

A Message from Maxmead Fitness member Ann Styx

Last February I was a 63 year old woman with high cholesterol, irritable bowel syndrome (IBS), acid reflux, and knees that were giving out on stairs. I started working with a trainer at Maxmead Fitness once a week with one goal: hold off on knee treatment. I was gaining strength and endurance from my workouts which allowed me to hike National Parks in April pain free.

The big game changer was participating in the May “Whole Life Challenge”. The discipline and accountability was doable on a daily basis: 10 min exercise, no problem, 7 hours of sleep, mobility… all doable. The lifestyle nutrition tracking was challenging. But, like any addict, I knew I couldn’t say “just one chocolate won’t hurt me”. The weight melting off and energy levels increasing was the best motivation to stay on track.

After the challenge I am proud to say, I am 15 pounds lighter, have no more acid reflux or IBS, and I have dropped my cholesterol 60 points, and triglycerides 138 points! These are measurable results but the best outcome is my self esteem. I encourage everyone to consider doing the September Whole Life Challenge to combat the fall hibernation danger of couch sitting and carbs to prepare for the winter.

  ~ Ann Styx   "63 but feeling 50"

Join Ann and the rest of the Maxmead Clan for the September Whole Life Challenge starting September 16! Contact us or talk to your Coach for Life if you have questions.

http://www.whole.lc/wlc1709/pt/maxmeadfitness

The Whole Life Challenge: Let's Talk Nutrition

What does “good nutrition” mean to you?

You may have heard the saying “food is fuel” which to a certain point is true. Food is energy and when broken down provides our body with the energy we need. However food is much more than just fuel because our bodies are much more than machines. The food you eat is made up of Macronutrients and Micronutrients. If you body’s missing any of these key components no matter how much “fuel” is in the tank your body isn’t going to function properly.

So, seeing as how food is more than fuel-our body’s are much more than machines. For example when you leave town for a road trip and stop at the gas station to fill up the tank you know exactly how far you are going to get before you need to fill the tank up again. Switch that thinking over to how you “fuel” your body. There may have been a time where you ate less but still gained weight. Or, conversely, started eating breakfast and your jeans fit a bit better. We are much more than calorie in/calorie out machines. The human body is much more of a self regulating, complex, and dynamically responsive system than most machines!

So with that in mind and thinking about what good nutrition means to you. I’d like you to consider energy balance: When the body doesn’t get enough energy it starts to shut down and will try to conserve energy by shutting down processes we don’t absolutely need, including some parts of metabolism, reproduction, and brain function. We've all had an evening when you’re at work feeling extremely sluggish, you get home, have some dinner and feel refreshed. Your body needed some energy!

On the other side too much energy coming into the body can also cause problems. Inflammation may increase, plaques can form on vessels, and we can become resistant to important hormones such as insulin. Having an appropriate energy balance for good nutrition will help all the body’s processes to perform-Leaving you feeling healthy, fit, and strong.  

Throughout the Whole Life Challenge try and push yourself to try new dishes, new flavors, and to look at your food as fuel for your body. The website www.wholelifechallenge.com  has wonderful recipes and check out this article for some great food prep ideas!

Let your coaches know if you have any questions during the challenge! We're here to help!

-Ryan, Brad, Elizabeth, and Brian

Buaidh No Bas  

MY JOURNEY: LISA TERRELL

Chris and I started lifting weights and running together when we first met in 1991 in college. We had no money and so our dates were in the weight room.  We started Crossfit together in 2014 and transitioned to Maxmead in January 2017.

Chris and I still lift together. It's what we have always loved doing. Now when we travel for Chris's work he finds himself in boxes in California, Mexico, or even Switzerland. We stay consistent with our workouts. And, even though its not always coached in English we figure things out and meet some great people. Whenever we travel we find the closest Crossfit boxes to visit. 

Chris tore his ACL last year playing volleyball yet he still trains with Brad and Ryan nearly every day. The coaches have made sure he has made a great recovery. Chris and I PR'd our Crossfit total while on vacation this month at a Florida box and both our strict press and squats went went up in weight. We are both in our mid-forties and didn't expect to see those numbers move but the programming at Maxmead made this happen.  Since joining I have learned to string together my double unders and do handstand push ups!-not at all something I saw myself learning in the first few months.  

In the end it's the Maxmead community and great programming that keeps us going and consistent with our workouts. I think at Maxmead we have found the fountain of youth. There is nothing better than doing a handstand push up at our age: it makes us feel like we are 10 years old.

All the Pieces to the Puzzle

All The Pieces To The Puzzle

For those of you that have never experienced the Open, now having completed 17.1 & 17.2, you have an idea of the atmosphere and the workout intensity during an Open metcon. The Crossfit Open is a great time for the crossfit community to get together, and for you to experience the camaraderie of your gym. It is also a great time to take a step back and make sure that you are paying attention to all the pieces of the puzzle.

Often times we walk into the gym, crush a workout, leave the gym and continue with our busy lives. We forget to pay attention to the other aspects of our lives that affect our workouts. Diet and Nutrition, Sleep, Stress, Mobility, and Recovery are all things we need to pay attention to in order to crush the open workouts.

Additionally, taking a few minutes to reflect on where your stress level is at, how much water you’ve had, or are you hungry or tired can help you determine what you need to do to recover. If you don't minimize your stressors, get enough rest, drink enough water, etc. it will show up in your metcon the next day. Taking the time to address all of the pieces of the puzzle will ensure that when you walk into the gym, you are ready for the workout.

You are in the gym an hour out of your day. If you are not paying attention to Diet, Nutrition, Sleep, Stress, and Recovery during the other 23 hours; it will be very hard for you to make the progress you hope to see. At Maxmead Fitness we want to help you reach your individual and personalized goals. As a member at Maxmead, you will have a one-on-one intro session with a coach to discuss your goals. We will encourage you to take time throughout your day to think about what you are doing outside the gym to support your goals.

Make sure you are covering all aspects of health. If you have any questions about how you can apply this to your life, ask your coach! We want every member of the clan to achieve their goals and live happy, healthy lives!

 

My Journey: Stephanie Harbaugh

Hi, my name is Stephanie Harbaugh and I am proud Maxmead Fitness member.  

I had spent a large portion of my life playing organized sports: volleyball, basketball, and soccer in high school, and collegiate soccer for 4 years. After college ended, I needed to find a way to backfill the competitive void that that had just entered my life. So l chose to run long distances, for fun and for competition. Running led me to the world of triathlons, both sprint and olympic distances. Even though the swim almost killed me, I found that the variety offered by three consecutive events was exciting and provided me with a sense of of extreme accomplishment each time I crossed the finish line. 

Unfortunately the preparation required for each race became entirely consuming that I needed to take a break from long distance, endurance type sports. While I found myself in the process of searching for an exercise alternative, my wife Staci had just discovered CrossFit. She had encouraged me on multiple occasions to give it a try but I always hesitated due to the experience I had in college with weightlifting:  terrible form, lack of strength, and general weight room intimidation.

Even with my vulnerabilities, I decided to sign up at a local CrossFit gym and to my surprise, immediately fell in love with the workout variety, competition, and predefined nature. Unfortunately, with time, I started to feel like I wasn't keeping up with the lifts/weights and thought maybe I just wasn't cut out for lifting. Eventually I left that CrossFit gym and went back to the typical box gym and with that came the repetitive and boring routine of aimlessly walking around, doing a half ass workout just to say I had worked out. 

I started to miss CrossFit-style training and decided to sign up for a boot camp to get back into the swing of things before I jumped back into classes. I was lucky enough to have Coach Elizabeth as my boot camp instructor and I started to regain my confidence and enjoyment of the CrossFit type of work out. I heard Ryan was opening his own gym and immediately knew that I had to join because he is such a great coach. Maxmead Fitness provides a safe learning environment where I am able to learn lifts at my own pace and with the proper guidance and encouragement where I leave every day feeling that I have succeeded. I am by no means producing the quickest times nor the heaviest lifts, but I know I am getting better and I am having fun. The atmosphere Maxmead Fitness creates has changed my perceptions of lifting and the advantages it serves my every day life. So much so that I am thinking about training for another triathlon because of the strength I have gained through his programming. Maybe one day I'll even be able to do a pull-up :) 

My Journey: Brad Loken

I began my fitness journey — halfheartedly — in 2005. I was two years away from getting married, tipping the scale at 240 pounds, and I did not like that I felt "squishy" all over. So I started to read fitness magazines, go for occasional runs, and drastically changed my diet. (Read: not eating a pint of Ben & Jerry's every night). Even though my steps were small, they added up to much more than the nothing I had done in my life up to that point. I noticed the results quickly. As I started to shed the pounds, I becameobsessed, not only with losing weight, but also with building muscle and feeling better.

My only resources were my fitness magazines. Every month I found a new way to get, "GIANT GUNS IN 3 EASY MOVES,” and ways to, "EAT THIS FOR FLAT ABS.” I would jot down the workout in my log book, take it to the local 'Globo Gym,’ and hammer it out for a week or two — only to have a new shiny routine catch my eye the next month, promising even better results faster. Yes, I did see some results. I lost a TON of weight, ran my first few 5Ks, and I had more confidence than ever before. But after a few years of one routine, I hit the dreaded plateau. I grew bored, and I wanted a change. I thought P90X was the answer to my problems. It worked for a while, but watching the same DVD, (and doing the same routine again and again, to the point where you can lip-sync along with Tony), turned redundant and frustrating. I hit another plateau.

Seven years later, my wife Molly and I had a 3-year-old son and 1-year-old daughter. We had both completed our first marathons, (Molly ran two!), and we were looking for a new challenge, physically and mentally. But neither of us had interest in training for another endurance event, when we had two little ones at home. We didn’t have much interest in the stereotypical gym, either. We needed something new. Enter: CrossFit. I was working as the manager of a steakhouse in Maple Grove, and stumbled across CrossFit over a slow Sunday brunch. ESPN was on TV, and the CrossFit Games were playing. I was completely mesmerized by what the athletes were doing, and wanted to know what the hell that 'snatch' was. (Up to that point it had just been a dirty word to me). 

We joined a local CrossFit gym in January 2014 and we were hooked. Within the first year, I had registered for my CrossFit Level 1 course, began studying for my ACE personal training exam, and I knew that I wanted to work in fitness. I have learned a lot about myself in going through this journey. I believe fitness should be functional, fun, and inclusive. I learned that results are not immediate. They take hard work, dedication, and accountability. Now I can help people learn those lessons faster, as a Coach for Life here at Maxmead Fitness. So, whenever you get frustrated that you're still using bands for your pull-ups, doing pushups off a box, can't quite string together double-unders, or that your snatch looks like a baby deer stumbling on a ice rink, remember that you are improving — even if doesn't feel like you are. Enjoy the journey! And remember, at Maxmead Fitness you're surrounded with like-minded friends who are also going on their own journey, side by side with you. 

-Coach Brad Loken

The Holiday Season is Upon Us!

It’s the most wonderful time of year! Traditions with family, time spent with friends. There is so much to be grateful for. From Thanksgiving through Holiday parties, a cookie exchange, then comes Christmas dinner with family. You might be asking yourself, how does one stay on a routine diet?

Have you ever thought “Well, I already broke my diet today, so I might as well just start again tomorrow.”? Or how about “I ate terrible yesterday, so I might as well have a donut for breakfast.” Or “Thanksgiving is on a Thursday, I’ll just start eating healthy again on Monday.” 

Don’t give up! This blog will help guide you through the carb-loaded, sugar-glazed, buttered-up season. It’s being prepared ahead of time that will save your back end. There it is, I said the magic word for this blog, prepared! Because there is a way to go to family dinners and have a wonderfully cooked meal with all the great conversations and enjoy the holiday without feeling guilty. So, what do your meals look like surrounding this celebration? Are you too busy running around, caught up in the holiday hustle and bustle, only to find that you forgot to eat and now must find food in a pinch? How about the meals after the holiday dinner? Did you host and now have a kitchen full of leftovers? Or did mom push all the leftovers on you so you have a weeks’ worth of her homemade stuffing in your fridge? 

Having prepared meals is such a key component to making healthy choices leading up to, and after, the holidays. When making your grocery list for that infamous cookie exchange be sure to include a few ingredients from your favorite healthful meals. Making sure that you are stocked with fresh veggies, fruits, eggs and meats.  Can’t think of a favorite meal? Listed below are a few favorites from the coaches. Even if your schedule is jam packed, setting aside some time to prepare can help keep you from reaching for more sugar cookies. Plan meals and have these ingredients ready for after your holiday get togethers to keep you in line with your goals.   

It is all too easy to get distracted by the enormous holiday menu. Homemade cookies, pies, hams, casseroles, and stuffing are all delightful and to indulge does not mean to give up on your health. Before going to your holiday work party, or dinner with family, create a clear mental image of what you want your plate to look like. Allow yourself some room for one or two of your favorite cookies/desserts. Do your best to save sweets for after the meal, this ensures that they remain treats, not snacks. No one is expected to skip out on Mom’s famous ultimate cookie bar or Grandma’s pecan pie. Indulge mindfully. 

Though it seems sensible to arrive hungry this can be dangerous. You are more likely to reach for snacks and bars before the meal even begins. Instead, eat a light meal beforehand. Perhaps a green salad or Coach Ryan’s Beefed Up Spanish Rice (see below). Another way to avoid overeating is simply by turning your focus away from the food. Take this time to enjoy the company of those around you. Learn more about that aunt that lives out of state. Or more about your step-dad’s new project out in the garage. When the evening comes to its close, politely decline taking leftovers. Knowing full well that your fridge is already stocked with your own arrangement of healthy items. 

Let’s use archery for an example. As an archer sets his aim at a target he may get distracted by a sound or movement. Yet, rather than setting down his bow and arrow he simply realigns himself to hit the target.  Your target is your health plan. Don’t let the holidays completely distract you. It’s never too late to realign yourself. 

Don’t be afraid to partake in the holidays. After all, it is the most wonderful time of the year. Take these tips with you and let them guide you through the season. Meal planning and preparation, along with a mindful focus will keep you on track yet give you leeway to enjoy and be merry. 

- Coach Elizabeth

Coach Elizabeth’s Sweet Potato Mash and Ground Turkey

Ingredients

• 4 large sweet potatoes 
• 1 lb turkey breast 
• ½ lb of Brussel sprouts 
• 2 tblsp Coconut oil
• 1 cup coconut milk (unsweetened) 
• 2 tblsp olive oil 

Preparation

Preheat oven to 445 degrees. Use a fork to pierce the potato. Wrap in tin foil for a softer skin. Bake for 45 min. Once the potatoes have baked for twenty minutes, cut ends off of the brussels and chop into halves. Place the Brussels on a sheet pan lined with parchment paper and drizzle with olive oil. Add salt and pepper to taste and place in oven for 15 min. In a medium fry pan, brown turkey over medium heat.

Take potatoes out of tin foil and let cool slightly. When they are cool enough to touch cut in half and scoop out the sweet potato goodness into mixing bowl. (Leaving skin on is optional).  Add coconut milk and coconut oil, mash to desired consistency. Plate and portion out as desired.

This easily makes a few meals for the week of mashed sweet potato, ground turkey, and baked brussels. It makes a wonderful lunch or dinner but could also be a delicious breakfast with an over easy egg to top it all off!

Coach Ryan’s Beefed up Spanish Rice

Ingredients

• 4 slices pastured bacon
• 2 tblsp bacon grease
• 3 lb 90/10 grass fed ground beef
• 2 cups onion, diced 
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 2 cups white Basmati or Jasmine Rice 
• 2- 8oz cans organic tomato sauce
• 4 cups water
• Sea Salt to taste
• Freshly ground pepper to taste

Preparation

In a large cast iron Dutch oven fry up the bacon until crisp draining on a paper towel. When cook, chop into small pieces. Pour off all but 2 tablespoons of the bacon grease. *Sautee the onions and bell peppers in the bacon grease until slightly tender, about 5 min.

Add the ground beef and cook until just browned. Add the rice, tomato sauce, water, salt and pepper to taste and bring to a slight boil. Stir in the chopped bacon and put a lid on it: reduce heat to low and simmer for 20 minutes. Remove from heat and let stand 5 minutes before serving.

Credit: http://www.paulalean.com

Coach Brad’s Chicken Tinga

Ingredients

• 1 1/2# Chicken Breast
• 1 15oz Can Tomato Sauce (organic non GMO)
• 1 Can Chipotle Peppers (you'll only use 2-3 actual peppers/save the rest for later)
• 1 Yellow onion thinly sliced
• 3 Cloves Garlic minced
• 1 Tbsp Cumin
• 1 Tbsp butter (unsalted Kerrygold is best)

Preparation

In a large saute pan heat the butter. Saute the garlic and onion until translucent (@ 5min). Meanwhile puree your chipotle peppers, (feel free to add as many as you'd like to your spice level I recommend 2-4) with your tomato sauce and cumin in a blender until smooth. 

When the onions and garlic are soft and translucent turn off heat and let cool slightly. Place your chicken breast in a 1 gallon ziploc bag or a large container. 

Combine your tomato chipotle mixture with the sauted onions

Put all ingredients in the zip lock, or container

Marinate for a minimum of 30 mins but up to 24 hours

Cook in your Crock pot for 3-4 hours on high or 6-8 on low

When the chicken is done you can pull it apart with a fork, easily. Do this into a separate container, once you're done pour the reserve juices from the crock over the pulled chicken.

Serve over rice, Riced cauliflower, with corn tortillas, or over eggs, or anything you like!

A dream come true.

This week is the 3-month mark for the opening of the Maxmead Fitness gym. We are honored to be helping people train for life. 

The journey began 22 years ago for a student at UW-Madison.  It has twisted and turned through large and small gyms. From the beginning of “functional training” to CrossFit, from corrective exercise to Olympic weightlifting, it has been a wonderful journey that in many ways has only just begun.

Maxmead Fitness has become a place where athletes of all levels come to get stronger, healthier and more capable than the day before. A place to train for trips to beautiful meadows and weightlifting halls, a place to train for marathons and rugby games, a place to prepare for everyday activities and epic journeys.  A place to build your fitness for wherever the ride takes you.

Thank you to everyone who has supported us along the way. We have learned from every client, co-worker, and mentor.   

Thank you to all joined us. Your commitment to "Train for Life” is awesome! We are proud to support you!

Ryan McDowell, Elizabeth Moline, & Brad Loken

Buaidh No Bas