How often do you find yourself saying "there aren't enough hours in the day?" It's accurate to say our scarcest resource is time and it makes sense that exercise can be easily put on the back burner. Time is a precious commodity.
A day at any 24/7 fitness gym can easily look like this: drive to the gym, make up a warm up (or copy someone), do the warm up, make up a workout (or copy someone/do one from a health magazine), do the workout, cool down, get in the car and drive back to work/home. Chances are that you're going to do a little bit of weight training, then some cardio, and maybe a little bit of mid-section work before you leave. When all is said and done, this routine could easily take 90 minutes or more, and that's not including drive time.
Exercising does not have to be this difficult to plan out or complete. That's one of the many things we love about CrossFit and why it's our staple program: to prepare for a workout, all you have to do is pack your workout clothes the night before (or the morning of) and know what time to leave to get to class on time.
In less than one hour, we can do what would have taken you 90+ minutes on your own. On top of getting the results you want, you're going to save time on planning your workouts. You're going to free up your time to play with your kids and attend their activities, to be more effective at your job, to read the book you've been wanting to start, and have more energy to do things you want to do. You're going to have fun, look great, and feel amazing.
Your first step in saving time is booking a free consultation. You can do that below.
Have a great day,
In a sea of gyms to workout at, how do you know which one to join? Some gyms have personal trainers, some have class instructors, some have both and some have none. You may be asking, "is it even important to have a coach?"
Chances are, there are 5 or 6 gyms in your town alone, and another 10 the next town over, and another 20 near your work. How do you know which to choose?
When i was 16, I joined a 24 hour fitness gym and got my very first programming that someone copied from the high school football team. I completed that program several times and then starting making up my own workouts. I got strong but wasn't in the best shape I wanted to be in. Occasionally, I would google new workouts but in reality they are all the same. It wasn't until I joined CrossFit that I got REAL coaching for the first time. Yes, prior to CrossFit I read blogs, watched videos, or had questions answered from the Head Personal Trainer but that wasn't real coaching-- that was someone answering a question.
Real Coaching is about having a personal relationship with that individual, not just running through a rotating lineup up of instructors. You should know your coach and your coach should know you. This should be someone who knows your fears, knows your goals, and knows your limitations. Someone who is committed to helping you achieve your goals and can guide you every step of the way. Most importantly, your coach should be someone who cares about you, about your success, and about your life.
A Real Coach knows what program is best for you and which movements to modify. They'll know the proper progressions specifically for you and for each movement you do, and will know exactly how to correct your technique.
Real Coaches change lifestyles. They listen to you and ask how they can help. They're there to help with your nutrition or anything else that needs modification. They put you on the path to success and guide you with what works for you while holding you accountable to your goals. Real Coaches cause you to take action and are not just an encyclopedia of knowledge. They are in it for the long-haul. They know it isn't a quick fix but a lifelong journey to health.
Is your coach a Real Coach? Is it time to find a Real Coach?
Until next time,
What makes you feel success? Getting the promotion you worked hard for? An A on a final test? Completing a yard project or something you made with your own hands? How about doing something you thought you couldn't do?
I built my deck this past summer. After finishing I remember pulling up a lawn chair, leaning back with the sun on my face and feeling the complete gratification of seeing what my hands had made. It was the best!
We all love that feeling of accomplishment and we all are looking for a challenge, especially in exercise and fitness; we are looking for that next challenge, or next step.
CrossFit is that next step or next challenge. Actually, it's the last step. With CrossFit, you will never stop challenging and competing with yourself. There is always an opportunity to go faster or lift more than you did before and there will always be opportunity to improve.
There are only so many times you can row the same 500 meters, hold a plank, do the same sets of bench press and bicep curls, and there are only so many living room workouts to do.
I used to workout at a stereotypical gym and I achieved zero results other than a big bench press and some weighted pull ups. I then moved to living room workouts with your favorite trainers and I experienced success for the first time. I owe a lot to those living room workouts-- they do work but, the truth is, they only get you so far. My workouts plateaued and it left me with the feeling of, "what's next?" Soon thereafter, I was introduced to CrossFit. My life and fitness would never be the same.
The most intriguing aspect of CrossFit is the coaching and community. You get a real coach who really cares, providing real corrections, real guidance, and tons of knowledge. What happens inside these walls is truly special. Where else can you create lifetime friendships with your coaches and people you sweat with-- even getting invited to each other's weddings and babysitting each other's kids? Where else can you receive support and be held accountable for your goals by 10 or more people? This is more than just a gym.
I'll leave you with this: does going to the gym get you excited?
Have a great week,
As a quick review, we'll begin by defining CrossFit by none other than the founder himself, Greg Glassman. CrossFit is, "constantly varied, functional movement, at high intensity." Glassman was also the first to define fitness in a meaningful and measurable way, stating, "fitness is: increasing work capacity across broad time and modal domains".
There is no other fitness regimen out there more effective than CrossFit. That's not to say other systems don't work, but in terms of effectiveness, (burning fat, getting stronger, time spent training and yielding results) CrossFit is superior.
CrossFit presents a unique challenge to each individual. With task-based workouts that are measured by total time (complete the list as fast as you can) or within a period of time (do this list as many times as you can in the allocated timeframe), each athlete is challenged to do more reps, complete them faster, or lift more weight than before. CrossFit also provides the opportunity for each individual to compete with and prove to themselves what they're truly capable of every single day.
You've probably heard this before but I'll say it again because it's important: the community that CrossFit cultivates is truly amazing. It's hard to find a group of like-minded people as close, caring, and diverse as CrossFit. You can expect to meet people from all walks of life whether that be a stay-at-home mom, a CEO, a business owner, or retiree. They are there with the same goal of getting better each day. Each person is invested in each others' life and success inside and outside of the gym.
To wrap it up, I wanted to share one more brilliant quote from Glassman, this time it's regarding CrossFit's recommended nutrition plan. Gassman puts it simply, "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."
Until next time,
Hear from Sthenos Athletics member Leah Jindra:
"It took me two years to build up the courage to try CrossFit. At the time, I could not do a single push up but it only took 10 minutes into my intro class to realize I could never look back! Now, two and a half years later I’m on my way to a hand stand pushup (what?!).
What got me here was a combination of things:
Experienced coaches. I quickly realized that the Sthenos Coaches have an incredible background in training but they also genuinely cared about my fitness goals. They continue to provide the tools and resources to help me reach my goals in a healthy and safe way.
Support from the coaches and athletes. Crossfit has a community that I seriously underestimated. It’s human nature to think, “I can’t..." It was only after beginning CrossFit training that I realized how often I thought those words. I learned immediately that this community would not allow me to think “I can’t” anymore. If I hit a point in a workout where I wanted to quit, before I could even think about it, there was someone right there next to me, cheering me on or challenging me to one more rep.
Dedication. I had to make the decision that I wanted to better my quality of life. Once I did, dedicating the 1-hour per day to the gym came naturally.
With the aforementioned combination, I have been able to lose 32 pounds in two and a half years! While I am beyond ecstatic about that accomplishment, I am even more excited about all of the things I can physically do now that I never thought I could before."
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.