Project 200!

“Project what?? Well, in the world of Masters Crossfit (aged 35+) you get to go onto the next stage of competition if you are in the top 200 athletes in the world after competing online for 5 weeks. If you then get into the top 20 you get to go to The Crossfit Games in the US. In the world of Crossfit this is HUGE!! I’m not going to lie – I’d LOVE to go to The Games, whether or not I can really achieve that or not, I don’t know, but I’m trying and will keep trying.

Realistically you need to be in the top 50 to be in with a shot of climbing the leader board, but baby steps are needed. It may take me 5 years or more, but I’m in for the long haul. This year I came 467th out of 16700 athletes worldwide in the 40-44yrs age group, so each year I will challenge myself to get up into that top 200.
I made a decision about a year ago to stop learning for my work but to learn about training for Crossfit – in a way I am still learning for my work because I now train people in the gym using principles I have learned from my own training. I decided also to take a step back from pushing the business forward and just let it grow organically, all those hours sat at the laptop are now spent training, recovering, fuelling right and doing the work that needs to be done – I’m just not so stressed out about it all now! Whaaaaat?? I hear Rachel cry… I know Rachel is always giving us ways to build our businesses and how to push forwards, keep current etc and I have been there, done it and I’m sure I’ll do it again. I’m just taking my foot off the gas and doing something for me, hopefully it will make me a better person inside & out, more fulfilled and rested (business wise) to be able to apply myself again when the right time comes. Don’t get me wrong, I’m not letting it all go to pot – just taking my foot off the pedal.
Believe me, I couldn’t afford to do that but I now look at it as I’m investing in me much like we encourage clients to invest in themselves. I’ve worked & studied all my life and now in my 40th year I’m so content to just get on and do all the stuff I’ve learned and get better at it. The thing is I still post on Instagram, Facebook and twitter – it’s just more about my training & achievement, or probably what coffee I’m drinking, there’s always a coffee selfie appearing! Instagram is like a training journal to me, rather than a promotion to join my gym or what I’m eating in a bid to join my KSFL group. Though I’ve found myself doing promotion for my gym, studio and KSFL just by doing what I love. I think people can see my passion in my training and what I am doing for myself and I believe it makes others feel it’s ok for them to indulge in themselves too. A belief that they too can throw weights around, push tyres, climb ropes and do pull ups and so much more, but also that they are allowed to challenge themselves, step out of their comfort zone, change their training, change their nutrition and learn more.. it’s not selfish, it’s about enjoying yourself, challenging yourself and feeling great and if you do that everything is easier to manage.
So, Rachel asked me what am I doing NOW with my nutrition and training… I am seriously challenging myself that is what I am doing! I have invested in a programme to follow a specific masters training plan which is approximately 90 mins of weight lifting technique and strength, each day there are metabolic conditioning workouts and skill work for things like pull ups. This is 5 times a week. I also have 22 classes a week to teach and do other specific training for competitions with my training partner, Laura. I also have 3 children, run Basecamp Gym with my husband and co own High Aerial Studio with Laura. So as you can see, if I wanted to invest more time in ME, then something else had to give and it wasn’t going to be my family.
The biggest thing as a 40yr old is the recovery – I totally underestimated that. I can play weights and keep up with the young ones but they bounce back the next day…it takes me a week! So nutrition and rest is ESSENTIAL.

Here’s my typical day…

7am wake up –coffee plus coconut oil and reflex r protein bar (low sugar but good fats and protein level)
If I can, I then work in bed – it’s relaxing, it’s the sunniest room in the house in the morning and I get loads of updates done to my private fb groups, fb business pages, emails and Instagram.
10am most mornings I teach a class / gym work. Take on a BCAA drink fuel. I use Phil Richards Performance KHIIT fuel.
11- 12.30/1pm train
1pm lunch. Todays lunch is 2 x chicken breast, hummus & a spinach, sweet chilli and mango salad & pitta bread.
Also do more updates, emails etc. Admin: Website work. Banking. Accounts. Marketing. Articles. Newsletters etc…
3pm pick up kids from school – two days we go back to the gym for kids clubs after school. More catching up with Facebook & Instagram!
5pm Kids tea. I’ll have another coffee and protein bar or malt loaf – I love my Soreen smothered in butter. I update my private groups a this time too and sort bookings for evening classes.
6 – 9pm teach classes.
9pm Dinner – today is chilli & veg. Mostly our evening meal will be a protein and vegetable carb. I might have something like a pitta bread with it or sweet potato wedges. And yet again I will catch up with social media.

To be honest, I look at this and still don’t think I get enough food for the training I’m doing and I’m working on getting the nutrients in – I need somebody to make me veggie juices every day but I know now how essential getting fuel in is for recovery. I’ve done the restricted food thing and I would be shattered, and maybe I lost a couple of pounds – seriously not worth it!! But now my focus is on how my body is recovered and ready to hit the training again the next day, rather than how my body looks. I’m not burning the candle at both ends, just because somebody messages me late, it doesn’t mean I have to reply to it straight away – I’ve set myself rules! I’m having one full complete rest day, and one low intensity skills day then follow the programme mixed with a few other bits for 5 days. I teach sensibly where I can – in other words I’m not going crazy high intensity like my class will, the class is for them, not me. I’m using magnesium salts to bath in and an amazing oil called Activ7 recovery oil – not trying to sell it here, but it’s bloody brilliant for soothing aching joints and muscles. I’m spending more time with my husband and children. I don’t drink much at all, and really don’t miss it either. BUT I like chocolate and I still have it. I found the Chocolate Pie Co though who do wholesale, so I buy in bulk. Some I sell to the gym members who love it as much as me and some is for me – raw chocolate is ok right??!! And of course, I love coffee – that was my non-negotiable.
Most of all I wanted to find balance and I really feel I have found the balance I want right now. This might change in a few years. We never know what path our lives will lead but for now I’m going to give this Crossfit Masters thing a really good go – the key is recovery and to train smart. If anybody has any other great ideas for recovery please let me know!
If you want to follow me you can on Instagram you can find me @dannicevans or on Facebook: Danni Evans.
If you are struggling to balance your training and nutrition pop me a message. It takes time, and a lot of trial and error to find what works, but when you work it out it feels great.
Danni x”