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SHANNON'S JOURNEY: ESSENTIAL YOU 101

Have you been on the edge of your seat waiting to hear what's been happening with Shannon in her Essential You 101 experience?! Sorry to keep you waiting. Both Shannon and I lost track of time and here we are three weeks later. Here is a recap from Week's 3 and 4 complete with important reminders and powerful realizations: Week 3: Stress Stress Baby Another super informative topic covered in Essential You is stress and how it manifests in the body. Did you know that all kinds of stress (mental, physical, emotional) are processed by the brain and body the same way? This is something we talked about quite a bit in our Essential You group. I know for me, my stress levels are also significantly intertwined in the way a navigate food in my life. I think a lot of people experience that too. I did have some good realizations through our group discussion! Like how planning ahead can minimize food anxiety when life stress gets in the way. Or that all-or- nothing thinking about cooking an elaborate recipe vs ordering take out isn’t actually super helpful. Turns out it’s probably ok to just prepare a simple meal sometimes when things are tough! Thinking about ways in which stress impacts my nutrition choices, and the ways my nutrition choices impact my stress, has been super helpful for me. I’m glad I had the chance to process through it with the Essential You group. It’s so much more helpful for me when we can all bounce ideas off each other! I’m looking forward to continue to work through my food/stress “stuff” going forward using the tools and information I’ve gained in Essential You! Oh! And let’s check in on those goals I set last time! Goals for this week: 1. Hit up some mobility – WIN! I tried Garrett’s Active Mobility class. Highly recommend! 2. Use my mediation app – Nope. Still need to do that. 3. Keep knocking down the sugar dragon – An ongoing battle. I’ll call this one a wash for now! Goals for next week: 1. Use my mediation app 2. Keep knocking down the sugar dragon 3. Brainstorm some take-out alternatives for those super stressful days   Week 4: So Where Do We Go From Here? Heading quickly towards the end of Essential You!  This week we spent nearly all of the time together talking about moving forward: What happens next?  How do we integrate what we’ve learned once we’re not meeting as a group each week? This is something I’ve spent some time reflecting on the past few days.  For me (and for a lot of other, I’m sure), navigating food and my body and all that goes with it is a hard thing.  It’s really hard. One thing I am super grateful for is the Essential You program and the Solcana community. It’s so valuable to be a part of a space where perfection isn’t the expectation or the ideal.  It’s about showing up. Sitting with the discomfort of the gray areas of growth. But with Essential You, I have more tools to support me in that. So what are my key takeaways from the program? Mindfulness is so important!  Especially with food. My body is adapted to crave sugar, and that’s really hard.  Kicking that will be challenging, but the benefits of blood sugar regulation are huge! Ignoring my body and its’ signals isn’t actually helpful – It’s providing me good information! Stress permeates all aspects of daily living, including food.   All-or-nothing thinking doesn’t help (So, this isn’t even a new lesson for me, but I apparently always need the reminder!) Being a person with a body can be really hard, but our body can tell us all sorts of cool things if we listen. I can learn to make more mindful and wellness-oriented food choices, but perfection isn’t required. That’s a lot crammed into this 5 week program!  I strongly encourage folks who want to learn about food and nutrition and their body talk to Emma about future sessions.  You won’t regret it!   Stay tuned for Week 5, the final week of Essential You 101!  

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THE WAKE-UP HEADACHE

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THE WAKE-UP HEADACHE By: Lauren Anderson So... every day this week I've woken up with a headache. Like, a really bad one. One that wakes me up from a deep sleep, 15 annoying minutes before my alarm goes off. (Insult to injury). And it hurts so bad, it's hard to open my eyes. And I desperately want to take some ibuprofen or something, but I can't on an...


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THERE'S JOY IN THEM THERE HILLS

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THERE'S JOY IN THEM THERE HILLS By: Lauren Anderson I swear I haven't taken a vacation in over 3 years. But as luck would have it, I've found myself on two separate mini-vacations in the same month! Who am I? A jet-setter? A bon-vivant? A sultan of a distant land or something?! At any rate, I'm feeling very fortunate lately, and very rejuvenated. Two weeks after my 36-hour whirlwind...


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Recap 18.3

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Well, it was bound to happen eventually, a workout with a very difficult technical movement - the muscle-up. In this case, 18.3 was also paired with another difficult movement, the double under. I know a lot of people really struggled with this one, it presented a serious challenge. That being said, I saw some incredible things happen, like first-time muscle-ups, first time doing double-unders in...


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A SNOW DAY SLOW DOWN

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A SNOW DAY SLOW DOWN By: Lauren Anderson “Life is what happens while we're busy making other plans”. The epic words of John Lennon, or Mr. Holland's Opus, or the coffee-table quote book, or wherever you heard that gem-of-a-phrase for the first time never seems more true than on a Snow Day. I went to bed on Sunday with a jam-packed Monday. Filled with excitement and a dash of...


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My Story: Solcana Athlete Eli Coffin

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Solcana has given me a life I never thought I could achieve, one where working out is not about plowing through the hard and the painful, but rather building blocks to a happier relationship with my body. It wasn’t always this way. My mental health has always run my life. From disordered eating, body dysphoria, and being surrounded by others who also suffered from negative body...


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Recap 18.2

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The energy in the gym on Friday was palpable for 18.2. This is my favorite type of workout, a fast burn followed by an opportunity to hit a big weight. It was incredible to watch so many people hit a PR on their heavy cleans. I was also so impressed by the number of people who tried the Rx weight. When we did the scores this...


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For the Love of Bod

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Emma here with some full disclosure: I don't care about the specifics of how or what you eat.   You may be thinking to yourself, 'Gee, Emma, that seems strange since you are going to be facilitating the Essential You course moving forward, which is focused on NUTRITION! If you don’t care about what or exactly how I’m eating, what’s the point of signing up for...


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[Em]Power Strength

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I am excited to announce a new strength series we are offering at Solcana called [Em]Power strength. This 5-week series is built for folks who workout on their own, but want to learn the basics of strength training from a professional coach. As an [Em]Power athlete, you will learn the basics of lifting, and walk away with a 6-week program you can use to train...


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March Athletes of the Month

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Congratulations to our two amazing Athletes of the Month, Steph James and Max Poessnecker! Steph is one of those surprising people who seem quiet and reserved on the surface until they just knock you over with their badassery. Over the last two years, Steph has worked consistently, with a curiosity about movement and about her own body that has allowed her to push through some challenging...


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I DON'T HAVE A UNIVERSAL BODY

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I DON'T HAVE A UNIVERSAL BODY By: Lauren Anderson So, I've been a little anxious this week. I used to get panic attacks and feel unsettled most days. But not anymore. I'm happy to report that once I went to therapy and got my depression under check, I've managed to show my anxiety who's boss. FOR THE MOST PART. The anxiousness that was once as familiar as my toothbrush...


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Recap 18.1

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18.1 is in the books, one workout down and four to go! Nothing says "GET TO WORK" like starting off with a 20 minute AMRAP. I personally loved this workout even though it was torture, because the rep scheme was totally manageable and kept you moving without too many breaks. This first week started off SO STRONG with 92 people completing the workout. Just a...


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What's up with Essential You?

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Solcana Homies and community at large, Emma Vasseur here, checking in to share updates on what's next with Essential You and my role here within our incredible community. At the start of the year, I took over as facilitator of the Essential You 101 course!  Lucia Hawley, NTP extraordinaire, created this program and left the content with us when she moved on to the next chapter of...


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Pelvic Floor Health Seminar #NoPeeClub

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We have invited the super smart and talented Dr. Alyssa George from Motion Minnesota to come to Solcana and provide a 90 minute seminar on pelvic floor health. This seminar will involve some instruction, along with lots of time for practicing techniques to improve your pelvic floor strength. If you are someone who pees their pants while working out (or doing other things), this is...


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GET RID OF THE DEAD BODY FIRST

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GET RID OF THE DEAD BODY FIRST By: Lauren Anderson So, this weekend I had a sex dream. (Naughty!) To add awkwardness to embarrassment, the dream also featured a very platonic friend. (Scandal!) I know I know, I felt weird about it too, but what can I say? The subconscious mind is weird twisted place trying to suss out megatons of information. And we all know that in...


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MY OLYMPIC HAT TRICK

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MY OLYMPIC HAT TRICK By: Lauren Anderson We are deep in the throes of the Winter Olympics, and I can't help but be inspired by athlete after athlete putting their years of effort to the ultimate test on a stage set for the whole world to see. I can't fathom the pressure. The physical prep aside, the mental preparation that goes into competition like that must be astounding....


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You Don't Have To Pee Your Pants #nopeeclub

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I started doing CrossFit 8 years ago, when the sport was in its infancy and the number of athletes worldwide was only in the thousands. Flash to today, there are 13,000 CrossFit gyms in more than 120 countries, thousands of other gyms who offer CrossFit-like programming, plus athletes who workout from their own garage. When it first started, there was a lot of trial and error. Over the last...


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THUNDER WITCH

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THUNDER WITCH By: Lauren Anderson This weekend I found myself immersed in research for a two-woman show I'm writing with my dear friend and colleague, Amanda. The show is called “The Towering Women of Malkin” set to be performed at the end of March. It's loosely based around Pendle Witch Trials of 1612. Essentially, it's England's version of The Salem Witch trials. The Malkin Tower was basically a barn,...


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My Story: Solcana Athlete Sara Lewenstein

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I came to Solcana in May because I was feeling, for lack of a better word, crappy about myself. I had top surgery in December 2016. After top surgery, I thought everything would be different. I thought I was going to automatically love my body because it would finally look the way I knew in my head it was supposed to look. But I still...


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Why I Recommend: Macro Tracking

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If you read my most recent post, you know that my experience with food and dieting has been up and down for a long time. Recently I went through a 6-month long elimination and reintroduction process to finally figure out which foods make me feel awesome, and which don't. Once I finished that process, I knew I wanted to invest in some time in using...


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February Athletes of the Month

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Congratulations to our February Athletes of the Month, Rica Highers and Bradley Machov! Rica Highers brings a fierceness and brilliance that is undeniable. She has embraced crossfit as a practice, and balances her drive and discipline with an attitude of mindfulness, patience, and self love. She pushes herself hard and holds herself to high standards, but she also takes time to celebrate herself and fellow athletes...


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