Fitness Elevated

Tuesday, January 25, 2011 Stacey Baker 0 Comments

So... Fitness Elevated Individual CrossFit Comp....heard some talk about it,  thought it sounded interesting, yup!  I'm in!  On Feb 5, I will be in my very first Crossfit competition.  In March I will be doing the Moab 1/2 marathon.  The fact is, this summer is going to be filled with new adventures for me.

 I am excited to see my endurance and mental toughness improve. Over the past few weeks I have changed my diet up to a healthy Zone diet, not perfect,but much improved.  I can already feel a difference in my workouts.  The best bonus is that I feel more focused, able to concentrate better and my sleeping had improved.

So am I worried about being last?  Not at all!  (I might be a little anxious bout straddling a hurdle..ha)

But I look in the rear view mirror and I see the person I used to be.  I am not that girl anymore.  I look ahead and see everything that I can become and I am ready to embrace it with heart, body and soul.

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CrossFit women set new PR's

Saturday, January 22, 2011 Stacey Baker 0 Comments

Today was the '300' at CrossFit Iota. Just want to give a shout out to some of the DIE-HARD women who Rx'd the '300'... Michelle, Allison, Brandi, Nancy, Deena.  This is an amazing accomplishment.  And there were those of you who Rx'd different parts of the '300', this was no minor undertaking!  It didn't matter how long it took, or how tough it was, or how exhausted you were after....YOU did it!  And with each time you do a push up, or a box jump or a dead lift or whatever....just remember....You are not only wives and mothers, but you are strong, dedicated, unstoppable women...YOU ARE CROSSFIT WOMEN!
And let's not forget the guys....keep up the good work and don't feel bad if we leave you in the dust...it's nothing personal!;-D

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Getting into the ZONE

Monday, January 17, 2011 Stacey Baker 0 Comments


Are you ready to Zone?    
…..Remember   Saturday Jan 22 , 8:30 am at the box….see you there!

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IT'S TIME TO ZONE.........

Monday, January 10, 2011 Stacey Baker 0 Comments


    It looks like we have an attentive date…
Saturday Jan 22nd.  It will be right after the CrossFit WOD. (I believe  that will be about 8:30am)  Now is the time to start thinking about any questions you might have.  I also have a small form for you to take home and fill out.  It will give us the information we need to assess your body fat % and calculate your blocks.  I will paste a copy of the form here if that makes it easier, otherwise it will be at the Box.  Get it back to me or Paul ASAP so we will be ready to move forward on Sat.  You are welcome to just email me the info @bakerstac@gmail.com
_____________________________________________________________________________________

I am so excited that you are ready to start the New Year with clean eating!  The principles of CrossFit and the Zone  perfectly complement each other and they are so so so simple.  And that’s what we all want right? Simplicity.   
I need the following information when you come in.  Once we know your body fat %, we will be able to calculate it with your activity and come up with your block Rx!   Everything will be kept confidential. 

Are you Male Or Female:                      _______
Waist size at narrowest point:           _______
Waist size at navel:                                 _______
Hip size at the widest point:               _______   (I know ladies…I’m sorry…)
Neck at the narrowest point:              _______
Height (feet and inches):                      _______
What is your weight?                             _______


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Nutrition...getting ready to ZONE

Thursday, January 06, 2011 Stacey Baker 2 Comments

Nutrition


Nutrition accounts for about 80% and training only 20% towards  success in any body transformation journey, SO... it makes sense to pay serious attention to it. At CrossFit you train for 10 to 30 minutes out of 24 hours, approximately 5 days a week, BUT... you eat every few hours which is approximately 16 of those 24.  (PHEW!)

Make sure you know what you’re  eating, and the quantities, before the game starts.  Plan ahead so you know where you’re going to be on a daily basis and are able to organise your food.Summer will be here before you know it so don’t waste any time by being unsure about your nutrition intake.

Here's where the Zone comes in.  I've talked with more than a few of you who would like to learn about the zone diet.  CrossFitIota has agreed to  hold a nutrition class.  I don't have a set date as of yet but will post it as soon as I know.

We will be monitoring weight and body fat on a weekly basis so will be able to adjust your nutrition intake up or down as and when neceassary; make sure that your requirements are correct in order that we can accurately evaluate and make changes.

The game is ON! You don’t need luck; you have everything you need to do great!

                                                                                                                

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Talk is cheap....

Tuesday, January 04, 2011 Stacey Baker 0 Comments

I love words.

Words are amazing.  They can be powerful, destructive, comforting and encouraging depending on how we choose to use them.
We have an endless supply of them at our disposal and they don’t cost anything to use, but their value can be priceless.
It’s easy to see how your words affect the people you live and interact with on a daily basis, but what about those who are a little further removed?
Have you ever overheard a conversation where something was said that has stuck in your mind ever since?
Have you ever read something that resonated SO strongly with you, that it changed the way you thought, felt or behaved?
Our words – good or bad – have the potential to change someone’s life forever, we shouldn’t be careless with, or underestimate, them.
Crossfitters share words about what they're doing, the challenges they’re overcoming, the strategies they are adopting. Words offering support, offering advice and some providing playful banter which  makes the world go round.
Friendships are being formed through words alone; some will last a lifetime.
You never know who’s reading what you write, or listening to what you say; something that seems like a throw-away comment to you, can be a lightbulb moment for someone else.
Words can make someone’s day.
I overheard  someone at a WOD awhile back
“I have to tell you that your dedication is just amazing; Way to ROCK the WOD!”
The guy was clearly a little stunned but the HUGE smile on his face showed that he was a little embarrased and VERY proud, who wouldn’t be?! I think it’s probably safe to assume that the comment made that guy's day, I’m sure he would have felt fantastic for the remainder of it and told the story, many times, of the unfamilliar face who came up to him at the box and said he was amazing :D

Talk is cheap but genuine words, freely given, are priceless.

                                                                                          

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CrossFit Iota...

Monday, January 03, 2011 Stacey Baker 0 Comments

This is a great article from the CrossFit Iota site...Enjoy!
I wanted to share with all of you one of our members success stories.  Michelle has been a member of CrossFit IoTA since June of this year and has made an amazing transformation on so many levels.  I am so happy for her.  It wasn’t a biggest looser contest that got her to where she is at now, it has been her willingness to work hard, be consistent and do it right that has brought her to this point.  I know that she will continue to progress, change and get better.  She was kind enough to indulge me by sharing some of her thoughts.

Michelle Weeks - Nov 2010
“Crossfit has benefited me in many ways.  It came at a time when I was very frustrated and discouraged with myself, feeling that what I was and had been doing for exercise and health was definitely not working.  I was very ready for a change and crossfit definitely provided that.  I must admit that I was a bit skeptical at first thinking that unless you spend 1-2 hrs working out it wasn’t enough, but I was proven very wrong.  I have loved the variety of crossfit, and how it focuses on may different areas: strength, flexibility, cardio,  nutrition, etc.  I even feel it helps me mentally to cope with everyday life and to face challenges.  I never felt comfortable in a gym setting, but this has been so different from that. It has been so much more motivating and enjoyable to not be trying to exercise on my own. I have made many new friends and acquaintances that have been invaluable with support, tips, suggestions and sharing their own experiences. The coaches are super supportive, and interested in each individual and their needs. My experience with crossfit has helped me find the tools and support to improve my health, quality of life, and fitness. Thanks to everyone who has helped and supported me, I couldn’t do it without you all.”
“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Tom Landry
Congrats Michelle!  You are one of the strongest women in there, you should be proud!  I know you definitely give me a run for my money!:-) 
Keep up all you great progress, I'm really proud of you ...and of all the others at CFI.  You all constantly AMAZE me!

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