Sunday Story…More Food

We live by 3 words when we talk about nutrition and diets and food…Eat Real Food. That’s it…Eat Real Food.

I often get questions about supplements and pills and powders and shakes. I will ask you to first refer to the 3 words above. If you are eating real food and eating enough of it to support your activity level but not store fat then we can discuss the other stuff. The facts, in general, are simple…Eat Real food…meat, vegetables, seeds and nuts, a little fruit, some starchy vegetables, healthy fats, avoid sugars and consume in quantities to support activity.

There is no magic pill or potion that is going to fix a poor diet. You can’t out exercise a poor diet. No amount of burpees or road work or miles or spin classes, or yoga, or boot camp or CrossFit is going to fix eating crap (Calorie Rich And Pathetic). Maybe you can get away with it for a bit, especially if you are young but the bottom line is eating crap and drinking a boatload of booze is going to mess up your fitness journey.

Not only do you need to Eat Real Food but you need to eat Enough Real Food. That’s right; you may not be eating enough food! If you don’t put fuel in the tank the car won’t run. If you only put a little fuel in it will sputter and stop. Or if you put just enough in it will only run a little while and then stop. You need to fuel your body like the high performance vehicle it is unless you are not taking it out of the garage (lying on the couch much!) in which case it probably isn’t going to matter too much anyway.

How much is enough? It is more than you think especially if you are using the prescription above. I recently brought my calories up to almost 4000 a day based on a nutritionists recommendations. It is a lot of food. But I can tell you my energy levels are up. I don’t crash as hard in the afternoons and I don’t feel as beat up by my workouts. And it is all real food except for 1 scoop of a high quality protein powder.

You can do this…eat well, be satisfied, get lean, get strong. But it isn’t going to be easy…it takes discipline and preparation. Yes, you can cheat once in a while. Yes, you can relax and have a glass of spirits occasionally. But those things are not the habit. The habit is to Eat Real Food.

Let’s talk food again…soon!

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com

Sunday Story…CVO

You are the CVO of your life. The Chief Visionary Officer. Your life is all about you…it’s your story, your movie. You get to be the producer, director and the star of Your movie. It really is all about you.

A few years ago in one of my stories I recounted something that happened in my life. I t was significant and had far reaching implication on My life. My mother, who read this religiously (Hi Mom!), called and said, “you know, I don’t remember anything like that at all.” Of course not, it was My life; I am the star so it impacted me.

Your life, today, looks the way it looks because you have designed it that way. You might not have done it intentionally. You might not have meticulously planned it out. It may appear to be random and haphazard but, in fact, you have created it to look the way it looks. It wasn’t your parents (although they had some influence); it wasn’t your kids or your spouse. It was you.

It is time to take some responsibility for that. It is time to take a look and decide if you are envisioning the life you are leading. If not, why not? What needs to change? What can you do to move closer to your vision? How are you doing your visioning?

It is helpful to move out of the wishful thinking in your head and into a more concrete medium. Make a vision board. Write a vision statement. These are not hard things to do…but you will need to sit down and spend a few minutes (hours) working on it. You need to look down and define your values and desires and put them into a concrete form. Then you will need to spend some time making that vision a reality. You have to do some work. You can’t win the lottery if you don’t buy a ticket.

Once my vision is set up I can begin to chip away at the work to get there. I can ask myself if what I am doing is in service to my vision. If your vision is to get into your skinny shirt (?!) how is that glass of wine going to help get there? It’s a simple question…is what you are doing right now, moving you closer or further from your vision? Answer the question and move on.

You…the Chief Visionary Officer of Your Life. Go get it in all the Technicolor wonderfulness you can imagine. If you shoot for the stars you just might hit the moon!

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com

Sunday Story…2016

It is the first of the year. The time when we all decide that this year is going to be the year. The year we get in shape. The year of eating clean. The year of personal growth. The year of getting things done. But wasn’t last year that year? Or was it the year before?

As your friendly neighborhood transformation specialist this is a very frustrating time of the year for me. I know you have good intentions. I know you want to succeed. I know you know how to make it happen.

Just in case you don’t know how to make it happen here it is in 5 easy steps:
1. Decide what you want and when you want it.
2. Make a realistic plan and commit to it
3. Follow the plan
4. Fix the flaws in the plan and follow the plan
5. Be consistent and disciplined every day and follow the plan

There it is…simple. Not easy, just simple. Yet here is what happens: you decide what you want but it isn’t really what you want. Because when the work gets hard, you begin to let your commitment wane. You stop showing up quite as often. Your one cheat meal a week turns into a cheat day which then becomes a weekend and the next thing we know you are saying how hard it was and just didn’t work for you. I get it.

Change is hard, really hard. If it was easy we would all do exactly what we wanted all the time. The fact is your mind is an amazing machine. It will leap into action and begin manufacturing resistance and excuses and reasons why something can’t be done just as soon as there is an inkling that change is imminent. We all love things just the way they are. It’s easy.

I am lazy. So are you. We don’t want to gird our loins for the battle with our mind for change. It is so much easier to stay out of shape, eat whatever we want, vegetate in front of the TV, or ignore the need for self improvement. The battle against indolence requires vigilance and honest effort.

If you really want to change, if you really want to reach your new goals, and keep your resolutions I suggest you do the following:

Take something out of your day…in other words if you are going to start working out an hour a day you will need to free up an hour. Give something up to make room for your new regimen.

Adjust your environment. Find new friends and places to be that will support your journey, things and people who will ask more of you that you ask of yourself. Hire a coach if need be.

Work. Put your nose to the grindstone and work. Ask yourself if the activity you are doing is in service to where you want to be. Stay consistent, stay disciplined, stay the course…grind out the work.

If you need some support call me…775-338-2412

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com

Sunday Story…The Transcendent Rep

When we are training there is a moment where everything changes. This moment is where your growth becomes apparent, where your evolution into something new happens. In some circles we call this the “Transcendent Rep”. After that moment nothing will ever be the same. You are different and the world will recognize it. The question is…How will you find the transcendent rep? How will you get there consistently?

I offer to you these 6 simple steps (simple not easy) on your path to that transcendent rep (hint: it won’t be the first rep you do!)

1. Train for health…not for ego and not for show. There is a ton of info out there on how to train but not a lot of it is there for how to train for health. It is easy to damage your health and body if you let your ego get in the way.

2. Train for Mastery…if it is worthwhile it will take years, decades to get good at it. It is going to take patience Mastery is about the discipline and commitment to your training. Mastery is all about consistency and taking the long road. It is a process and an unattainable goal that will teach you about life and patience.

3. Train for growth…It isn’t about what you do but how you grow. And growth is a process measured in inches and moments. Growth is sometimes unseen at the time. As I have heard it said…inch by inch it’s a cinch, by the yard it’s hard.

4. Train for Movement…Humans are the most complex movers on the planet. If your training isn’t making you move better and expanding your capacity you might think about going in a different direction.

5. Train for the Brain…Training and movement should challenge your thinking, your belief systems, and your directions. It should not be static but dynamic. Changing your beliefs and direction to reflect a more integrated and authentic self is good and necessary. If your training isn’t challenging your brain seek out new directions, teachers, coaches, and modalities.

6. Train for Evolution…be courageous and step out of who you think you are to become who you should be. Don’t be led by fear, expand your abilities, capacities, and boundaries.

These 6 steps don’t get applied just in the gym, box, or training hall. They get applied to life every day. Whatever you are doing you should be using these steps as your guideposts for success.

2016 is just around the corner. Whatever you decide to set up as your resolution this year these steps will insure your success.

Remember…Full Effort is Full Victory.

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com
www.united4change.us




When we are training there is a moment where everything changes. This moment is where your growth becomes apparent, where your evolution into something new happens. In some circles we call this the “Transcendent Rep”. After that moment nothing will ever be the same. You are different and the world will recognize it. The question is…How will you find the transcendent rep? How will you get there consistently?

I offer to you these 6 simple steps (simple not easy) on your path to that transcendent rep (hint: it won’t be the first rep you do!)

1. Train for health…not for ego and not for show. There is a ton of info out there on how to train but not a lot of it is there for how to train for health. It is easy to damage your health and body if you let your ego get in the way.
2. Train for Mastery…if it is worthwhile it will take years, decades to get good at it. It is going to take patience Mastery is about the discipline and commitment to your training. Mastery is all about consistency and taking the long road. It is a process and an unattainable goal that will teach you about life and patience.
3. Train for growth…It isn’t about what you do but how you grow. And growth is a process measured in inches and moments. Growth is sometimes unseen at the time. As I have heard it said…inch by inch it’s a cinch, by the yard it’s hard.
4. Train for Movement…Humans are the most complex movers on the planet. If your training isn’t making you move better and expanding your capacity you might think about going in a different direction.
5. Train for the Brain…Training and movement should challenge your thinking, your belief systems, and your directions. It should not be static but dynamic. Changing your beliefs and direction to reflect a more integrated and authentic self is good and necessary. If your training isn’t challenging your brain seek out new directions, teachers, coaches, and modalities.
6. Train for Evolution…be courageous and step out of who you think you are to become who you should be. Don’t be led by fear, expand your abilities, capacities, and boundaries.
These 6 steps don’t get applied just in the gym, box, or training hall. They get applied to life every day. Whatever you are doing you should be using these steps as your guideposts for success.

2016 is just around the corner. Whatever you decide to set up as your resolution this year these steps will insure your success. Remember…Full Effort is Full Victory.

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com
www.united4change.us

Sunday Story…It is Time

Every major religion or philosophical school of thought carries one similar tenet: Do unto others, as you would have them do unto you. We call this the golden rule. It is a simple maxim and a very useful guide for my behavior with other people.

I am ashamed. I am ashamed by our inhumanity to man. I am ashamed that we have taken to separating ourselves from our brothers and sisters based on religion or belief or geography or language or color. I am ashamed we can’t find the commonalities in our human experience instead of the differences. I am ashamed that we need to inflict harm and death upon our fellows to point out those differences. At this moment I am ashamed to be human.

Imagine waking up and having your world transformed into this:

These pictures are before and after of the carnage in Syria. The market I will go to this afternoon does not look like this. My home is intact. The kitchen I will cook my holiday meals in is a happy cheerful place. My life is not in danger because the country I live is has unraveled over the last 5 years. I am very fortunate. But if I was not so fortunate I would be moving heaven and earth to get my family to safety.

Hundreds of thousands of people are moving around this earth today trying to get to safety, trying to escape death and destruction. This is a tragedy of epic proportion. When I hear rhetoric of isolation and fear and paranoia I feel ashamed to be part of the same human genome that promotes the “golden rule.”

My brother-friend Youssef Kubis is Syrian. We spoke of the civil war in Syria 4 years ago before the rise of Daesh (Isis). It was horrible then. It is worse today. He recently lost his brother and nephew to a missile strike shot by the Syrian government. The politics of this government staying in power is beyond the scope of this essay except to say that 5 years of civil war after 50 years of an oppressive dictator-ship speaks volumes.

In a few weeks Youssef is going to Lesvos, Greece with 2 or 3 friends to help with the refugees that are pouring into that small island which is being devastated trying to handle a huge influx of people fleeing war and destruction. He and his friends are flying on their own money and spending their own money to stay there and help. I am sorry I can’t join him. I can support his efforts to help feed, clothe, and heal these fellow humans by donating money.

If you can join me in supporting his efforts go here:
www.united4change.us
If you can’t support Youssef with a monetary donation to ease some human suffering send prayers and intentions and thoughts to all of the people in the world who are displaced at this time. I will dedicate my dance this afternoon to that purpose.

We really need to stop killing each other for not all being the same. It is stupid.

I leave you with this:
My religion is simple, It is kindness.

John Mariotti
www.united4change.us
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com

Sunday Story…Fun Work

So now that you all know about my “fun challenged” life. Here is an extension on that admission…
We all have work we do. Sometimes we do it in an office with a boss holding a clock over us demanding our full attention to his needs and wants. Sometimes we have imposed deadlines that lord over us. Sometimes we have the work we have set before us by our own volition. Sometimes we have the onerous task of self improvement…diet, exercise, positive thinking, or just being better.

When your work becomes this plodding, cantankerous, crabby dictator you are not having any fun. You are taking your work personally. You are taking your work on as a chore. Your work becomes something to get done, something to be done with.

You need to be serious about your work. Your work is important. Your work needs to get done and the world needs to see it. But it needn’t weigh you down; it should not be an albatross around your neck. It doesn’t have to be a sour dour task. You are you own worst taskmaster. You push through, past the fun, past the seriousness and deep into an unpleasant melancholy of achievement. And where is the fun in that?

Look, do your work. But let’s not take it so personally. Let’s approach it with that same intent and attitude we approach our fun…a thing to do that will have no pre-conceived outcome. What would happen if you took your next project and threw out the outcome and just did it for the joy of doing it. What if you showed up in the office tomorrow and just did the job like a game of flying disc? Run, jump, catch, toss…repeat with a smile? At the end of the day you will be happier and I bet you will get even more accomplished. You can take it seriously…you can put excellence on the line…you can perform with aplomb and accuracy…and you can have fun.

Don’t take it personally, take it seriously.

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com
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Sunday Story…Fun Challenged

I am fun challenged. I am sure there are a number of you who are harboring the same embarrassing little secret. We know how to play, at least intellectually. It’s pretty simple…just go out and do something that gives you a sense of joy and does not have as its end a specific goal or result.

Lots of things can show up as fun or play. What I am talking about is the intent you approach what you are doing. If you are intent on the result it is going to be hard to show up as fun or play. If the reason you start the activity is to finish it then it may not be fun. If your idea of fun is to beat your playmate into submission you may need a fun intervention.

Play is more cooperative and less competitive. The end result of play is fun. The end result of work is the accomplishment of a task. As children we played a lot. As adults we don’t play so much. Think back to your days as a young person. In my youth we played a lot, creating games, making up new and unusual variations based on equipment (or lack of) and personnel. We stopped playing when it was time to eat or got too dark to see.

We didn’t need a start time or a reservation to play. If someone extra showed up we made room. We just made it work since the outcome was only to play. The outcome wasn’t dependent on anything other than fun. If no one had fun it was not a good day. But, honestly, how often did that ever happen? In my memory it never happened. Our intention was simple…play.

What do you do to play in your world? How are you approaching your “game time”? Do you come at it from the attitude of accomplishment or one of cooperation and fun? When was the last time you just played for the sake of playing?

Let’s go out and play!

John Mariotti
www.crossfit-odyssey.com
www.sunday-stories.blogspot.com
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