When you think of fitness it's easy to make the association with a 60-minute session of biceps curls, treadmills and stretching with the sole purpose of attaining 6-pack abs and being able to eat and drink whatever you want (this was my perception just 7 years ago). This isn't to say that everyone eyes fitness this way but a majority of the population does. Just consider how many people have a gym membership at [fill in the blank] Gym and rarely go, if ever, yet still expect results whilst maintaining a diet that regularly includes sugary soda and fast food?
My point is, fitness is not biceps curls, treadmills, and stretching for 60 minutes. To keep it simple, fitness is: fighting off chronic diseases, being as active at 65 as you were at 25 and to be able to kick it with your grandkids at 85. That's why we CrossFit.
Our goal in doing CrossFit isn't having 6-pack abs, getting likes on social media...although that is cool ;p, or eating whatever we want. Our goal is to live a long, healthy and active life.
And it's pretty simple:
We eat real food.
Our workouts are short and intense.
Routine is the enemy and therefore, we constantly vary what we do each day.
Until next time,
Disclaimer: check with your physician before beginning deadlifts. Additionally, if you have not deadlifted before, seek a professional to insure proper form. The post below is intended to improve flexibility, stability, and strength through the deadlift.
We love the deadlift. We think it is a great tool for improving flexibility, stability, and strength. Here are a handful of ways deadlifting is good for back health.
Remember that sit-and-reach test you did back in the day? Think you could still pass today? Deadlifting is great for improving flexibility simply because we are working a dynamic stretch (involving motion) rather than a static stretch (no motion). Ideally, we should easily be able to put one fist on the floor between our feet with straight legs and deadlifting will assist that.
One of the main reasons we experience low back pain is the amount of sitting we do: from grade school to higher education, our commute to and from work, sitting at a desk for the better part of the day and then straight to our couch at home. We sit-- A LOT. Learning to deadlift will automatically teach you proper body positioning, specifically the alignment of the hips (pelvis), upper back, and spine.
As Shakira once said, "Hips don't lie," and she is absolutely correct. If we don't work on our hips (prolonged sitting) they will eventually become tight and limit our range of motion. In addition to the strengthening benefit mentioned earlier, deadlifting will loosen your hips via the proper hinging motion of the exercise.
The list could start and stop here. Deadlifting is the perfect exercise to make your butt, hamstrings and lower back strong (the latter two being the most crucial). This whole link of muscles is called the "posterior chain" and strengthening them will give your lower back the support it needs! Oh, and an added bonus ---> deadlifting will give you a great set of abs, too!
Check back next week when we will talk about the greatest exercise in the history of humanity: THE BURPEE.
We all know that negative things can flow through our minds when working to get in shape. Whether it's eating something you know you shouldn't or perhaps feeling a little tired and skipping your workout. Below are things to think about to help you achieve your goals.
Sounds easy right? Well actually it's not. Negativity and doubt can creep in so easily! So what should you do? Start with removing any negative talk from your life (this could even be certain people). Constantly feed yourself with positive affirmation. I'm a big fan of quotes, so I read positive quotes every day. I also like motivational videos.
Success breeds motivation.
You read that right. Success comes before motivation. Find something that makes you feel successful and you'll find the motivation to continue and advance to the harder things. I like to run and do burpees so if I'm digging for motivation to workout I'll just go for a quick run or do some burpees. I like to call this the easy win!
Seek a professional.
I want play the guitar but have no idea how to start, so I plan on finding a professional who can teach me. The same thing can be said about exercise and nutrition. If you're not sure on where to start, go seek a professional. It's too easy to buy a typical gym membership for $9.99 a month and walk around wasting time not knowing what to do. Next thing you know, you haven't been there for two months. Getting fit is as easy a 30-minute workout 3 times a week with the right instruction.
Set S.M.A.R.T. goals.
This doesn't just literally mean 'smart' goals. This acronym is something you can go over with a professional or accountability partner. Here is how it breaks down:
Specific - target a specific area for improvement.
Measurable - quantify or at least suggest an indicator of progress.
Achievable - is it reasonable.
Realistic - state what results can realistically be achieved, given your available resources.
Time-Bound - specify when the results can be achieved.
Celebrate micro goals.
This goes back to success breeding motivation. Find the small successes and celebrate those! If you lose half a pound, put 5 pounds on a back squat, or get your first push up, WOOHOO, you better be jumping up and down! I celebrate when I add even a half of a pound to my lifts!
This means shutting the TV off to get a good night's rest, waking up early, working out when you maybe don't want to, meal prepping the right foods, and throwing the soda away and opting for water instead.
Consistency is the key to success. If you're not practicing and shooting to improve daily, your goals will be difficult to achieve and fall to the wayside. You can guarantee your goals will be met by being consistent day in and day out.
I'd like to talk to you for a moment. It's mighty important. In fact, this might change the way you approach everything in life. So lets talk about consistency -- whether it be in your training, or in anything, really.
To get better at something we really want to work at it consistently. Not once a week, or once a month. Depending on what it is you want to get better at, you need to approach it daily. Some things you'll want to do several times throughout the day.
We're all consistent (and probably quite good) at at least one thing: our jobs. Why? Because you do it every day. So what can you take from that? Here's a short list that you, as a professional, can learn from yourself:
Consistency In The Gym
Don't be discouraged. Set your mind to it, and begin. The science world has created a flashy acronym for it: SAID. "Specific Adaptation to Imposed Demands". If we demand your body to do a particular element often, it WILL adapt and get better. If anything is truly amazing about the human body, it's its ability to adapt to almost anything.
If you do something often, you also grow more comfortable with it mentally. And this is truly important when you want to take that fearful next step.
Don't be overambitious or unrealistic in your timetable either. Patience is a virtue. There are many skills in life and training that aren't measured in days or weeks, but in months or even years. Don't set yourself up with a level of intensity that you can't sustain. You will hit a wall and you will crash. Always, always, ALWAYS consistency over intensity.
Can I repeat that? Oh, please let me repeat that!
ALWAYS CONSISTENCY OVER INTENSITY
Steel yourself that it may take a while. But the progress will be there. What's that cliche? A marathon is finished one step at a time? What? Is that even a saying? Probably not. Should be. There's probably better ones.
Back by popular demand, Tuesday, 6:30pm weightlifting class will recommence June 27th!!
The class is for anyone wanting to improve on the Snatch, the Clean, and the Jerk, as well as Squatting and Deadlifting. Every class will dive into the mechanics and techniques of each movement and how to perfect them.
Additionally, each class will be professionally programmed and lead by USA Weightlifting Sports Performance Coach, Ben Tobler.
Stop me if you have said this..."I was going to workout but [enter excuse]."
Well, you can now kiss that excuse, sayonara!
Understandably, life happens...BUT! That doesn't mean you can't prioritize your fitness.
AND its actually really easy!
Actually, it's not, and I'll prove it you. All you need is 15 uninterrupted minutes. So here it goes...
For 15 minutes you're going to perform continuous WALKING LUNGES...too easy? Just wait, there's more! Every 3 minutes I want you to stop lunging and perform 10 push ups (thats right, 50 total push ups. You're going to have guns of steel by the end of this). Here's a scaling options for push ups if needed. Oh, and if the weather is not cooperating or you don't feeling like moving from your spot, just do alternating lunges in place.
Have a great weekend and we'll see you next Friday!
As a teenager, I weighed myself every day. Partly because I wrestled and needed to make weight, but mostly because I was overweight as an early teenager. I obsessed over my weight and was desperate to be "skinny." About 6 years ago, I went through a life changing fitness experience. I weighed in at 170lbs which was about 20lbs heavier than what my body should have been. During the process of losing the weight and increasing my fitness, I got down to 150lbs and threw out the scale.
Which makes me wonder... should we weigh ourselves? Does our weight reflect good health? Is it the best measuring tool? Below you will find my thoughts.
If you're going to weigh yourself, remember to have objective goals. Before you even step foot on the scale, know what your goals are and make sure they're geared toward something besides losing or gaining weight (e.g., back squatting your body weight). Don't use the scale to set your goals.
Your weight is NOT an indicator of success or failure. If you do an 8-week challenge and come out at the same weight or slightly more, that does not indicate lack of progress. What MUST be assumed is that you lost fat and replaced it with muscle. That's why measuring your body composition is superior (e.g., skin fold test or InBody evaluation).
Your weight is not the perfect measure of health. You have to remember that the scale does not tell you how much fat you burned or how much muscle you gained or how fast you can run a mile.
Don't forget that two of the best indicators of good health are looking and feeling good. The scale can lie. You might look and feel amazing and be 5-10 pounds more than you THINK you should weigh. For me, I'm in the best shape of my life in terms of strength and aesthetics and I'm 10 pounds heavier than a weight that I think I desire. Always keep that in perspective.
The scale DOES NOT make you more attractive to yourself or to other people. It may seem silly but in reality this can be a real struggle. We tend to think a certain body weight or body type is something to be desired. But what really matters? Looking and feeling good or how much you physically weigh? We would argue that being strong and having muscles is the new sexy!
In the end, weighing yourself every so often is not a bad thing as long it's done in moderation and with purpose.
I promise this will be short. I know you have fishing to get to and Mother's Day plans to be made. So SUPER short.
I wanted to give you a Friday workout. Something that you could do over the weekend to keep you active. I think I'll call this... The Friday Fitness Feed. And every Friday I'll feed you a new workout. Something to be done, if you're brave and daring. Often times it will involve a kettlebell, maybe two, because, lets be honest, I love kettlebells and they're so versatile, you can bring them with you wherever.
But let's not forget the power of bodyweight exercises. These are magical. Wizardly.
And today's Friday Fitness Feed will be super simple. Just the thing to keep your hips open while you sit and fish.
So without further ado, here it is:
Complete circuit as many times as possible in 15 minutes:
10 push ups
5 lunges (each leg)
Have a great, safe weekend, y'all!!!!
12 days ago, I embarked on a 30-day journey: 30 consecutive days without eating a Cheez-It. Before you laugh, hear me out. In a given week, on average, I was eating two and half to three boxes of Cheez-Its. Yes, you read that correctly, THREE boxes... all of 'em!
Don't get me wrong, I'm not here to say that "Cheez-Its are the devil" [Enter Mama Boucher]. We all have something we enjoy that probably isn't the best for us and we know that, in general, indulging in moderation is fine. But smashing three boxes a week is not moderation.
So what caused me to embark on this 30 day journey and how does it relate to helping you crush your nutrition goals?
The answer is simple. You have to learn to say no. The picture above was taken on my first trip to the market after I started my 30 days. All I wanted to do was grab a box (or two). I mean, they were even on sale! But it hit me right there. Whilst on the road to achieving our goals, we have to resolve ourselves to say no to things that will prevent us from reaching them. It would have been so easy to grab the box and start eating them on the car ride home. BUT, I said no, and by doing so I stayed on track for my goal. After being only 12 days in to my 30, I look and feel great and have been performing better in my workouts!
So this brings us to you. What can you say no to today that will help you reach your goals? And remember: it's as simple as saying, "No."
Does getting your nutrition dialed-in ever feel like looking for a unicorn or chasing the pot of gold at the end of the rainbow? Something out there that you get so close to catching but just can't seem to pin down? Proper nutrition is the most important piece to health and wellness. You can look at it as the base of your pyramid or the cornerstone of your fortress.
It doesn't need to be difficult or seem impossible-- it just takes a little planning, commitment and accountability; then, over time, it will become automatic. Here are some tips that will help to guarantee success:
Plan your meals for the week
Know exactly what you're having for each meal. Have a whiteboard or notepad on your fridge. Leave no gaps.
Prep your meals
Not every meal has to be done for the week but you can easily make lunch for five days or at least have all the ingredients ready for each meal.
Repeat Meals [leftovers]
You may not like leftovers but this is any easy way to have lunch ready for the next day.
Water, Water, Water!
You may be tired of hearing it but among other benefits, drinking water is one of the best ways to keep your metabolism rolling.
Have your midday snacks prepped. It's easy to fall into the trap and grab something from the gas station or vending machine. My favorite snack is a banana with a scoop of peanut butter on each bite... YUM!
Low Carbs, High Fat
Contrary to popular belief, we want our diet to be high in fat and low in carbs. I won't get too scientific but look to add more eggs, olive oil, avocado, and almonds (all good sources of healthy fats) into your meal plan. Additionally, save your carbs for dinnertime.
A Little Seasoning Goes A Long Way
Eating healthy has a very negative connotation with poor or bland tasting food but that could not be further from the truth. I will say, eating unseasoned chicken and raw veggies probably won't taste that good but a little olive oil and seasoning goes a LONG way and tastes amazing (I can thank my wife for that one...). Experiment with your spice rack!
Cut it loose
One day out of the week, go and have a killer meal with no holds barred. Reward yourself for crushing your nutrition!