Staying consistent is key to any program whether you are working on exercise, nutrition, flexibility, strength, sleep or recovery.  It is even key in relationships, work and family.  Every time we can repeat what we want to improve we get a little closer to our goal.  Think of a brick layer constructing a building.  Every day he adds a few more bricks but can’t get it all done in one day.  Some patience is necessary but so is commitment.  Every day he comes back and adds some more bricks, day by day, the structure starts to climb and evolve into what he was working towards until one day he steps back to see he has accomplished his goal.  He was committed and was consistent.

Being at the gym is about consistency, too.  Getting 4-5 days in every week adds up.  You may not see it but you are slowly building toward success.  This works with both big goals and small goals.  You may just want to get one pull-up or you may want to get to a certain body fat % or overall fitness level.  Either goal needs consistency to get there.  Every day you should work on it and remain diligent about showing up and doing the work.  You have to put in the time if you want the benefit, “pay the man” is a phrase that gets repeated often in the CrossFit community.  It means being consistent, putting in the hard work, sweat and effort as your payment for the benefits.  Nothing worth anything is free and everything you work for is even more valuable the more work you invest to achieve it.  So when that alarm goes off at 4:45 am or you are tired when you get home from work, try to remind yourself that you still need to “pay the man” to earn those benefits of strength, speed, power and overall fitness.  It will be worth it.  See you at the gym!! 3,2,1 GO!

 

WOD’s this week- CINDY, ROWLING, NANCY, Row/squat clean duet, row/burpee/pullup pyramid, POKER and Sunday 5k run/walk.

Schedule- Monday-Friday 5 am and 5 pm.  Saturday 7 am.  SUNDAY 5k run/walk at 7 am starting at Stayton High Gym

Coconut Shrimp with Mango Slaw

A sweet and savory salad is served with crispy coconut shrimp for a meal that is nutritious, filling, and satisfying.
Course Dinner, Lunch, Main Course
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 469 kcal

Ingredients

2 cups finely shredded cabbage

1 jalapeno minced

1 mango diced

1/2 cup chopped cilantro

Juice of 1 lime

1/2 cup unsweetened shredded coconut

1/2 cup almond flour

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper

1 pound peeled and deveined shrimp

1 egg

Instructions

Preheat oven to 400 degrees F.
Combine the cabbage, jalapeno, mango cilantro, and lime juice in a large bowl and toss. Set aside.
In a wide, shallow dish, combine the coconut, almond flour, garlic, and cayenne. In a separate bowl, beat the egg.
Dip the shrimp in the egg, followed by the coconut mixture. Lay the shrimp on a parchment lined baking sheet.
Bake for 8-10 minutes, until the shrimp is golden brown and cook through.
Serve with the slaw.

SEE YOU AT THE GYM, WORK ON CONSISTENCY!!!

3,2,1 GO!!

DEAN