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FIRE IT UP!

Fire It Up baby! It’s Friday and the last one for the month of August AND today is the exact day 10 years ago that CrossFit Boston opened for business. Pretty cool indeed! The summer is officially winding down with school beginning again. We want to welcome back those that have been away. We are looking forward to your return.

There is A LOT happening in September. Here is a quick run down and it may not be in any way complete, excuse me if I forget something.

Labor Day WOD – Rugged will be joining us Full Force on Labor for our 10am WOD. It will be either a Partner or TEAM WOD. Afterwards we will be firing up the grill so either bring some meat, a side dish, or some beverages.

Saturday 9/12 – “Glen” It has been 3 years since the attack to the US Embassy in Libya. Glen Doherty was a member at CFB when he was back visiting his hometown of Winchester, MA. On Saturday we will be honoring his memory with the HeroWOD named in his honor. We will have SFH at the gym to sponsor the event.

Sunday 9/20 – Ladies Brunch and Spa Day – Violet Skin Boutique (Brookline, MA) will be sponsoring a “Spa Day” for our Ladies 11am. More details will be released next week but partake in some mimosa’s and bloody mary’s while sampling some all natural skin care products. Pamper yourselves ladies!

Weekends – Rugged CrossFit members will be here at CFB on the weekends as we continue beginning the transition. The schedule will be growing as well on the weekends to accommodate.

PROGRAMMING
This month we will be focusing on the pistol (single leg squat), continuing grip strength work, and some uni-lateral overhead strength work with dumbbells and kettlebells.

Saturday 082915
Power: Clean & Jerk – work up to a TMFD (20 minutes)

Work: Partner WOD
Complete for time
Row 5000m
Max Handstand Push-ups

Partners must alternate every 10 reps. Record time and reps completed.

Scaling: Reduced ROM HSPU or DB shoulder press

Sunday 083015
HeroWOD
“René”
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Monday 083115
Strength: Deadlift – 1RM (20 minutes)
10 x 1 (ascend to AHAP)

Work: AMRAP12
30 Swings, 32/24
12 Ring Dips

ABS: 3×12 – leg raises (add weight if able)

Tuesday 090115
Skill: Pistol Progression
Pistols – 50 reps each leg (alternate every 5 reps and add weight as able)

Work: EMOM 12
Odd – 3 Touch and Go Squat Cleans (Moderately Heavy)
Even – 7 Chest to Bar Pull-ups

Grip: Pinch Grip work

Wednesday 090215
Work: Complete each interval for time
Row 2k
rest 10 minutes
Row 2k
rest 10 minutes
Row 2k

Each round should be a strong effort but not maximal. Aim for negative splits. In between sets perform mobility.

Thursday 090315
Strength:
A. Kneeling Single Arm Overhead DB Press – 3×8 each arm
B. Single Arm DB Bent over row on a bench – 3×8 each arm

Work: Complete 3 rounds for time
Run 1 lap
15 Front Squats, 135/95

ABS:
A. L-sit – 6 x 30 seconds
B1. Reverse Hypers – 3 x 10
B2. Back Extensions – 3 x10

Friday 090315
TEST: “Diane”
Reps of 21-15-9
Deadlift, 225/155
Handstand Push-ups

Skill: Pistol Progression
Pistols – 60 reps (alternate every 5 reps, add weight as able)

07 Aug 2015

FIRE IT UP! AUGUST 7, 2015

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FIRE IT UP! FIRE IT UP!

This was a fun week at CrossFit Boston. There were some real solid efforts in the training sessions. I thought Monday’s thruster/pull-up ladder was difficult as was Wednesday’s Deadlift EMOM. From my conversations in the gym, many of you felt the same way.

The week finished with a 3k row test and the noon class had an epic battle between Chris and Pat before Chris pulled away and rowed a very solid sub 11 minutes. Great work brother. Be sure to put your time into ZenPlanner WOD tracking and claim your spot on the virtual leaderboard.

On a different note, I coached a class over at Rugged CrossFit this week and then met and spoke with their community afterwards during their Town Hall. It is always a challenge coaching athletes you have never seen move before. It worked out well and the effort was outstanding. The Town Hall meeting was very well attended and I was there until after 10pm bringing everyone up to speed. As you may expect their are a myriad of emotions to all of the change that is occurring but is overwhelmingly positive. I know that they are going to be great addition to the CrossFit Boston community. You shall expect to begin seeing many of them dropping in on occasion to become more familiar with our facility and to meet you all!

MEMBER SPOTLIGHT

Morry has been a private client of mine for the last 14 years, before CFB even opened. We usually train on Monday and Wednesday mornings. Morry “retired” a few years ago as an assistant principal in the Brookline School District and promptly picked up 3-4 jobs depending on the year. His jobs consisted of a Ski Ambassadorship on Killington Mountain; Tour Guide of Fenway Park for the Boston Red Sox; VIP Parking Attendant for BC Football Games; and a Hot Air Balloon Chaser in Vermont. As you may have already guessed, he is not one to sit around much.

This past Tuesday Morry, along with his wife Carol and son CJ, opened up a niche retail store in Coolidge Corner called the The Olive Connection. I stopped in to say hello on Wednesday and see the shop. It is beautiful. The store focuses on olives, olive oils, balsamic vinegars, local cheese and meats, honey, spices, etc. Though they are a retailer of such products what they are really offering  is a specialty shop that specializes in flavors and tastes for those that really enjoy cooking and eating.

You can stop in and taste the many options and try something totally new and outside your normal scope of practice. I tasted many oils and vinegars while there and settled on a Chocolate Espresso Balsamic Vinegar. It is delicious!

The store is located on 1426 Beacon Street (outbound side) just past the center of Coolidge Corner. It’s worth the trip even if it is out of your way. Let Morry know that you are a fellow CFB member!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!

PROGRAMMING

Here is the next week of Programming. More grip work on the horizon. Don’t skip it, it will help you in many facets of the programming later.

Saturday 8/8/15
Tolly’s Off To Journalism School WOD
With a Partner AMRAP 20
10 Push-ups with a side plank (Rx+ with DB’s)
10 Burpee box jumps, 24/20
10 Push-ups (Rx+ Clapping Push-ups)
10 GHD Sit-ups

This is a Partner workout. Partner 1 will perform the work above while partner 2 will run 1 lap (1/3 mile = 536m). Partner will 2 will pick up where partner 1 left off as he goes out for his lap. Continue this cycle for 20 minutes.

Sunday 8/9/15
“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Monday 8/10/15
Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)
Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

Tuesday 8/11/15
Strength: Clean 6×2 ascend up to a heavy 2
Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead
Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY
Wednesday 8/12/15
Strength:
A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6
Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)
Thursday 8/13/15
Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)
Work: EMOM12
2 Snatch, ascend to AHAP
Friday 8/14/15
TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10

FIRE IT UP!

Today is the eve of our 10 year Anniversary Month! Much has changed over the last decade. I can remember starting out in a tiny (600 soft) yoga studio in Brookline Village with about 25 people that put their trust in me as they began this journey with a program called CrossFit. They were not really sure what it meant exactly except that you worked really hard, got sweaty, and hung out with some awesome people! I guess some things haven’t changed much at all really.

Today only a few of those original 25 are with us and they are the true Tribal Elders! I am very grateful to all of their support over the last 10 years and I consider myself fortunate to be a part of your lives.

With our 10 year Anniversary upon us, I am pleased to announce that there is another change happening. I have been speaking the last couple of months with Rob Stephenson the owner of Rugged CrossFit. I am pleased to announce a deal to merge our to CrossFit communities!

In the course of the next 30-60 days Rugged will cease operating in their current space and its members and equipment will migrate here to 100 Holton Street and we will become one super community! Rob will be coming on board as a Teammate/Coach. He brings with him a ton of experience and a philosophy of training that will make this transition very easy.

I have had the opportunity to sit and really get to know Rob and I am super excited that he will be joining our Team. Having another outstanding Coach on the Team is never a bad thing. We share a common vision of what fitness is and how it should be used.

There are many details that still need to be worked out on the day to day logistics such as schedule changes, etc. I will need help from all of you with feedback. I will be sending out a survey with some questions pertaining specifically to your needs as far as scheduling. Your assistance will help ensure a smooth and thorough transition for everyone!

Be on the lookout for some upcoming events as well to introduce members of both communities to each other. It’s going to be a blast and a great fusion of energy!

FIRE IT UP! FIRE IT UP!

PROGRAMMING

With the new month comes a new focus for the programming. We are going to continue the emphasis on building your aerobic base through running and rowing. Gymnastics will focus on grip strength training via bar hangs, farmer holds/carries, pinch and crush grips. Grip training will improve any movement that involves pulling.

For the Upper body we are going to be working the overhead lifts: press, push press, and jerk. The previous two months work with HSPU and hand balancing/walking will show the benefits to your overhead strength when we test various rep range maxes.

In August we will be emphasizing the single leg squat variations. This will help expose any imbalances between the legs and minimize them.

Here is next week’s programming:

Saturday 080115
Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Sunday 080215
EMOM 10
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

Monday 080315
Strength:
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

Tuesday 080415
Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

Wednesday 080515
Strength:
A. Weighted Step ups – 3×10
B. Plate Pinch – 3 x max time

Work: EMOM 10
5 Deadlift, add 10/5# each round

Thursday 080615
Work: 6 RFT
Run 1 lap
20 Pull-ups

Grip/ABS: 1. Crush grip – 3 x max
2. Strict T2B – 3×8

Friday 080715
Strength:
1. Push Press – 5×5, ascending

2. Thruster – 3×8, ascending

Work: Row 3k

Hey All! Tomorrow is the first time we are offering a mid morning class. Here are some details:

  • RESERVATIONS REQUIRED. – Click through the link to the left. Once you are on the schedule, click on the 10am time slot to reserve your spot. Your email is your log in and you can request a new password if you don’t remember yours.
  • No Reservations = No Class
  • The Gym will be open before class so you may arrive early for any extra mobility you need.

SEPARATE AND SAD NOTE

Lil’ O’Malley was informed through a friend at King William District CrossFit that one of their community members perished while completing Murph on Memorial Day. Bartosz Czernikiewicz had just completed his first IronMan Triathlon just 9 days prior. It is a reminder that despite our best intentions, some things are beyond our control.

Support can be given here.

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17 Apr 2015

FIRE IT UP! PATRIOTS DAY

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FIRE IT UP

Great week of training everyone! Tuesday produced a great amount of PR Bell moments with the Push Press, it even generated a PR Train/Congo Line at the 5:3o pm class! I even got Keith C to participate. Boom! Fire It Up! Fire It Up!

Omri returned from Israel last evening and proceeded to TRIPLE PR in some lifts. He was satisfied and went home to bask in all of his glory. :-)

Let’s keep the PR’s coming today with the front squat. See you in the gym.

PATRIOTS DAY 

Monday is Patriots Day and Marathon Monday. It is a wonderful day and logistically it can be a nightmare to navigate around Boston.

This year we will be open for the morning classes: 6 & 7 AM and then closing for the middle of the day. We will reopen for ONE class in the evenings 5:30pm.

Please mark your calendars.

PROGRAMMING

Sunday 4/19
Conditioning: Team Relay Event
Reps of 9-6-3 for time
Strict handstand push ups
Hang power clean, 160/110
Burpees

ABS: 200 reps

Monday 4/20
Strength: Back Squat
4×8 Straight Sets

ABS: 100 reps All hanging

Tuesday 4/21
Conditioning: Complete for time
Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

Wednesday 4/22
Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

Thursday 4/23
Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between

Friday 4/24
Strength: Clean 2RM

Conditioning: Reps of 21-15-9 of
Hang squat clean, 95/65
Ring Dips

IMG_3957When’s the last time you went for a row on the water or in the gym?  When’s the last time you warmed up for rowing?  When’s the last time you used Rowing as a warmup for something else?  For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape.  Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes.  So how do we develop purpose and deliberate practice?  A good place to start is the Reverse Pic Drill.

Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill.  It’s a drill that includes 4 progressions:

Reverse Pic Drill:

1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.

2. Full Legs – Slightly longer strokes pushing the legs all the way down.

3. Legs and Bodies – Longer strokes adding in the swing of the body.

4. Full Strokes – Full length strokes with the arms finishing the stroke.

When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:

1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.

2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch.  With good control you should be able to stop at any point in time during the stroke and be in a strong position.

3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable.  If the hips move, the hands should move the same distance, no more no less.  If you are connected you can also focus on your shoulders.  The hips, hands, and shoulders all move together in the first three inches of the drive.

I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower.  The key is how you execute each progression and what you focus on.  Above is a video review of an elite rower I’m working with.  This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.

If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm.  If you can fit that into your schedule I’d love to get you on the water.  We will be starting in May.  Shoot me an email ([email protected]) now and let me know if you’re interested.  I’ll keep you updated and get you setup to join us.

Let us know if you have any questions or thoughts in the comments!

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10 Apr 2015

FIRE IT UP FRIDAY! 041015

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Another week has come to an end and the weather continues to merge into Spring and that my friends is AWESOME! It has been great seeing you all get after the WODS and really embracing the bodyweight strength progressions. Take your time with it and it will pay off. I promise!

Spring Fling & Team WOD

For those that may have missed it, or don’t have Facebook, we are going to be celebrating Spring at the Havana Club in Cambridge on April 25th. Get your dancing shoes out and let loose! This is definitely an opportunity for us as a community to do something different. Oh, and guys, remember part of what we do is train to become comfortable with being uncomfortable. More details will be released as the date draws near.

The Team In-House Competition is that Saturday morning. There will not be regular classes. If you are interested be sure to reach out to Mickey to register a team.

Marathon Monday

We are going to be having a limited schedule for Marathon Monday “Patriots Day” on April 20. The 6am and 7am classes are as normal. The gym will then shut down and reopen in the evening for the 5:30pm class. The doors will open at 5pm and remain open until 7pm.

Weekly Programming

Sunday 4/12
Strength: Deadlift 5×3

Conditioning: Reps of 30-23-18-15 for time
Wallball Shots, 20#/14#
Kettlebell Swings, 32kg/24kg

Monday 4/13
Complete for time
Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

Tuesday 4/14
Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time
Power Clean, 135/95
Pull-ups

Wednesday 4/15
1A. Turkish Get ups – 3 each side x 6 sets
1B. Push-ups – submax effort x 6 sets @ tempo of 2121

Strength Endurance: EMOM 10
2 Squat Snatch add weight as you are able

Thursday 4/16
Conditioning: AMRAP 20
10 Alternating DB Snatch, 55/35
10 Alternating Pistols
10 Burpees

Friday 4/17
Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/100

Saturday 4/18
Conditioning: For time
Row 5000m – every 1000 m get off the rower and perform 3 rope climb

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Today we’re taking a look at some of our athletes from the noon class at Our Crew Fitness.  This is a video review that I put together to help them and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Today’s topic relates to how you sit on the erg and how your feet are connected to the erg.  Are you balanced on your sit bones or falling off them?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  Are your feet connected to the footboards at all times?  What part of your foot?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, Renegade Rowing Classes are held throughout the week. Checkout the schedule and pricing here.  When you’re ready to get after it and have some fun, sign up for a free consultation with Coach Pat here.

Coach-Pat-ScullingHey Crew!

I hope you had a good April 1st yesterday and you’re ready for the warmer months to start taking hold.  This month we’ll be working on a few different gymnastic skills.  When practicing gymnastic skills it helps to know what your current ability is and how you’re going to progress to a higher skill movement.  The video above contains all of the different progressions I have used to improve my Pistol.  Take a look and get excited to master a pistol in addition to other gymnastic movements this month.  If you have any questions or need any help let me know or grab me next time you’re in.

Also, pistols are a good skill to learn if you’d like to scull (aka – row) on the water with me this Summer.  As the weather gets nicer I will be hosting a couple of learn to scull seminars for anyone that’s interested in trying out for the Renegade Rowing Team.  If you’re interested in learning to scull let me know in the comments or send me an email.  I will be sure to keep you in the loop.

Cheers!

Coach Pat

Are You Training OR Are You Just Working Out?

This is much debated on internet forums and in gyms everywhere. I believe that you need to be tracking your workouts (not all of them, I will explain later) or you are just working out and not doing everything you can to create the change you are seeking.

When you wake up and read the WOD posted for that day, 99% of the time you should know exactly what you are going to go for that day, what you did last time, how you are going to improve this time, etc.

There are many ways that you can track your workouts. There are many apps available on smartphones, an old composition book, OR you can use our ZenPlanner Workout Tracker. Lets look at a few of those options.

Smartphone Apps

Apps like SugarWOD and Beyond the Whiteboard are great in that you can upload your workouts into them (customizing as needed) and track your training. The big downside with these is that there is no comparison to our community and our gym’s programming will not already be uploaded.

Composition Books

This old school method is a great way to keep track of everything that you are doing. The downside is the labor required to transfer your personal records from journal to journal each time you fill the journal. I used to use this method extensively, I still have some journals from when I was in high school and college. With books you still have the issue of not having a gym leaderboard and community.

ZenPlanner Performance Tracking

With our ZenPlanner Performance Tracking (ZP PT) the daily programming is already uploaded for you and there is a “Daily” leaderboard and “All-Time” Leaderboard as well. The ZP PT is mobile friendly. The first time that you open this link on your smartphone it will ask you to save it to your Home Screen. Go ahead and do this and now you can: reserve and log in for classes, view the class calendar, enter your results, and view and manage your profile.

If you don’t have a smartphone, you may use the tablets we have at the gym to log in as well or just click on your icon where you signed in for class and record your results there. If you prefer to head home and do it there, then you can of course just follow the link on your laptop or desktop.

Screenshot of the ZP PT.

Screenshot of the ZP PT.

What Should You Be Tracking?

This depends on what you are looking to accomplish. I like to track the following: weight, strength and conditioning benchmarks, food when eating something out of the norm, and the daily WODS. I could track rest and mobility as well but I choose not to as it doesn’t really vary for me. I know my routines and only when completely out of them do I write it down.

I track my weight because it is a goal of mine to lean out and achieve a certain weight, therefore I do this every day. If you are working towards something very specific, you need to track it daily. Not to the point of obsessive but just to be aware of it.

The benchmarks are obviously how I know if my fitness is progressing, maintaining, or slipping. Benchmarks are ESSENTIAL to be tracked. You need to know either your 1,3, or 5 rep maxes in all of the lifts and you should know your personal bests in the girl/hero WODS.

I like to record my daily results whether a benchmark or not because it keeps me in the habit of recording and I will put more comments in regarding my strategy or areas that struggled with so I know what to do if something similar pops up.

As a minimum, you should be tracking your benchmarks. This will make things easier and keep your head in the game. For some, this will be enough. Those that struggle with eating well, daily journaling of what you eat, when you eat it, how you feel after eating it will go a long way to correcting poor eating habits. I use this quite extensively with my clients. Then there are those like myself that need to track something daily to stay in the habit of doing so.

 

 

 

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