Monthly Archives: October 2013

5 Tips for Staying on Track with Paleo

My fabulous Crossfit family

My fabulous Crossfit family

Many of my friends at Crossfit Great Bridge have been participating in the Lurong Living Paleo Challenge. The program is an eight-week challenge that pushes participants to eat a paleo diet and participate in benchmark WODs to test the improvement of their fitness over the challenge period. This challenge has been a terrific experience for the athletes at my box and has many of them losing fat, gaining muscle and feeling better as a whole. However, I know that eight weeks of trying not to cheat and stay on track has been a really tough ride for them. So here are some words of encouragement dedicated to the Lurong participants in the last two weeks of this challenge.

If you hit a point where you’re frustrated with yourself because you feel like you’re not making progress, don’t be alarmed. Most of us have been there. So many factors are constantly at work to bring you down. Friends always questioning your eating habits can get old, to the point where you’d almost rather just eat like everyone else instead of explain yourself again. The scale simply has to be lying, because you know you had to have lost weight this week.

It can definitely be rough trying to move past these discouraging feelings and keep going. Here are a few pointers for you to remember when you start to get down on yourself:

  1. Your diet and lifestyle is for you and you alone. Regardless of what your friends think about it—if they disagree or think it’s silly—you keep doing what you’re doing because it’s for your health. What you do for your body doesn’t affect your friends and other critics, so let them keep talking while you keep making gains.
  1. Reaching your goals takes time. You’re not going to hit your goal weight or ideal muscle definition overnight. Don’t be discouraged if you lose five pounds one week and none the next. Keep trucking—fitness is a lifelong voyage, not a five-day road trip.
  1. Don’t judge yourself. It’s okay to follow fitness gurus on Instagram for inspiration, but don’t obsess over their washboard abs to the point where you feel badly about yourself. Let others motivate you, but don’t get down on yourself because you don’t look exactly like them.
  2. If you fall, get back up. If you just totally mess up one day by eating a whole pizza and washing it down with a milkshake topped with whipped cream, it’s alright. Get back up and try again the next day. Don’t give up just because you have an off day here and there.
  3. Focus on how you feel. Don’t obsess over the number on the scale or on the tape measurer. Instead, take note of how much better you feel overall since making your lifestyle change. If you feel good, your body is going to reflect that. Just give it time.

Good luck as you continue your fitness journey and complete this challenge. Remember that good things take time—and keep pushing yourself, regardless of what other people might be doing. No one is responsible for your health and well-being but you.

A portion of this article was featured in Coastal Virginia Magazine.

5 Quick Tips for Preventing Injuries in Your Workouts


Nothing puts a damper on your workout plan quite like getting injured. Injuries can set you back in your training and even be so traumatic that you won’t want to go back to your program after you’re healed. Unfortunately, a University of Arkansas study found that there has been a 35 percent increase in gym injuries in recent years.

On the bright side, you can fairly easily prevent injury while you work out by following a few simple guidelines.

  1. Know your limits. “One more rep,” “just work a little harder,” “push yourself”—these all encouraging words to hear when you’re looking for motivation in your workouts, but remember as you listen to others’ advice, the most important thing to listen to is your own body. Pain and discomfort are okay during an intense workout, but know the difference between temporary pain and something more serious, like tears, twists and sprains.
  2. Warm up and cool down. This isn’t rocket science. Get the blood flowing; get your muscles ready to work. Don’t run into the gym and start throwing around hundreds of pounds without doing some warm-up sets. Likewise, at the end of your workout, don’t forget to stretch. Stretching won’t eliminate your soreness, but it will help prepare your muscles for your next workout.

“Post-workout stretches… complement your routine to bring your body to the equilibrium it needs after an intense session.” (Art of Strength)

  1. Form form form! It doesn’t matter how much weight you lifted or how many rounds you completed if your form is wrong. Bad form can lead to all kinds of problems, particularly things like knee and back injury. Making sure your knees aren’t buckling and coming together at the bottom of your squat is far more important than getting your numbers higher. You want to be able to use those knees for a long time. If you’re new to the gym, you might want to get a trainer for a few sessions to go over the basics of form with you. If you’ve been working out for a while and have a pretty good idea of what good form looks like, then use the tools available to you to check yourself regularly—watch yourself in the mirror or have someone take a video of your movement so you can watch it and catch any mistakes.

“Those mirrors in the gym are not there just for vanity—they’re actually there to make sure your knees are not over your ankles when doing squats, or that your hands aren’t too wide during those wide-grip bench presses.” – Dr. Vonda Wright, Inspiyr

  1. Rest. Give your body the proper break it needs to recover. Over-training can be dangerous and, even if you don’t injure yourself, can actually slow down the progress you’ve made. Don’t feel guilty for taking your rest days. Remember that it is part of the program; just as important as putting in the hard work of training.

“Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues.” – Elizabeth Quinn

  1. Eat right.I really can’t emphasize the importance of proper nutrition enough. If you need a refresher course, read my post about why nutrition is the first and most crucial step to getting into shape. You’ve got to eat right in order to get your body the fuel it needs to perform in a workout and properly recover afterward.

This article is also featured in Hampton Roads Magazine.