Coach's Daily Habits (with Coach Victoria)
Updated: Apr 21, 2019
Our next few posts will be highlighting the daily routines and habits of the coaching staff at CrossFit 1727. Today's post in particular will focus on Coach Victoria and her day to day. Victoria preaches and believes in wholeness and balance. For her, it's not just eating well, exercising, or getting enough sleep - but a combination of all these working together.
To begin with, she aims for 6-8 hours of sleep every night, this helps her to feel energized, refreshed and ready for the days tasks. For nutrition, she says that a little planning goes a long way and helps to set you up for success. Sunday's are used for meal prepping: grilling meats, roasting & steaming vegetable, washing and cutting fruits & other veggies for easy snacking. Preparing ahead makes sure that there's always fresh healthy food on hand.
For her meals, Victoria aims for a whole food approach: lean proteins, vegetables, complex carbohydrates and healthy fats. She doesn't WAM (weigh and measure) foods but uses general guidelines: a fist size of lean protein, two cupped handfuls of vegetables and about a thumbs worth healthy fats. (side note: when following a system like this, it is just about impossible to overeat). Victoria has 3 main meals and 2 smaller (snack) meals in between. Outside of the foods, she likes to incorporate 1-2 green smoothies to get more micronutrients in her diet.
For "go-to" foods, the list looks like this: Proteins: chicken, wild salmon & tuna, the occasional steak. Also supplements with a vegan protein powder & collagen peptides (more on supplements coming in another post!)
Vegetables: broccoli, carrots, green beans, spinach and kale (both are staples in the green smoothies). For starch, oatmeal (breakfast), jasmine rice and sweet potatoes (lunch or dinner). She also keeps frozen fruit like raspberries and blueberries on hand for quick snacks or to throw in a smoothie.
Fats: hummus, almond butter, coconut oil and homemade balsamic/olive oil dressing.
Finally, circling to the wholesome approach, Coach Victoria balances her healthy eating and exercise with stress relief. For her, it includes spending time with family & friends, reading and writing, praying and anything else that allows gratitude into her life. When you have gratitude, it's very difficult to be upset because you see the good in everything. Lastly, Coach Victoria wants you to know that it's important to stay active on the days you can't make it to the box for a CrossFit workout. Find that balance by going for a walk/hike, doing yoga or meditating and anything else that will keep you moving!
Shrewsbury, Westborough, Worcester, Grafton.