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Tis The Season For Goals

Tis The Season For Goals

     Ahhh Yes. January. The first month of the year. When many people come out and claim “NEW YEAR. NEW ME!!” It really is a fantastic thought that at the beginning of the new year we can just wipe the slate clean and start all over. As if the habits of years past are not still there and we will just magically wake up on January 1st a totally new person. It is simply a fairy tale. The hard truth is that it is just not that simple. There needs to be a plan. A process. A way to execute. For a lot of popular New Year’s Resolutions might sound like this: “I want to lose X amount of weight.” “I want to go to the gym every day.” “ Be happier – i don’t wanna be so negative.” Now don’t get me wrong, these are all great goals and I am not trying to knock them but more often than not they set the person up for failure. Setting goals without a plan is like putting chicken in a crockpot and forgetting to turn it on. The thought is there but without action there is no result. Start thinking about the outcome of the goal. Outcomes are where you start to gain clarity around what actions you’ll need to take to achieve your goal. You know that you have to do a certain amount of work consistently to get there but the idea of that work is not “sexy.” So we focus on the goal! The human brain is actually designed to give you positive feedback when... read more
Picking the Right Protein Powder

Picking the Right Protein Powder

  Lets start with this – Do you need to supplement with protein powder? No you don’t. In fact for the most part protein found in real food is better for you than any supplement on the market because it’s not processed. However, trying to get in enough protein in our busy lives can sometimes be unrealistic. We’re not always going to have the time or ability to just chow down on some lean chicken breast.    Protein powders can be a quick easy way to get in some extra protein to help achieve a nice lean body. Whey is by far the most popular protein supplement because it has been shown to promote muscle growth and fat loss. It is digested and absorbed faster than other proteins, making it the ideal choice to consume either immediately before or after a workout. That said, not all protein powders are created equal.   Since protein powder is already processed, you want to be sure to find the best protein powder available for your body. My #1 recommendation is always read the ingredients. The more ingredients there are generally means there’s more than protein going in to your body, much of it being fillers and fake sweeteners. If you can’t pronounce the ingredients that’s probably a bad sign.    When people look for protein powders they are very concerned about the price and getting more for their money. We started carrying a new protein at the box called SFH that’s probably a lot more money than you’re used to spending on protein. But it has 3-4 ingredients, all of which  we can pronounce.... read more
Two things that made me laugh this week

Two things that made me laugh this week

When Emily wrote about me spreading happiness in the gym & When a member in that same week said: “you’re always so bubbly and energetic”. I laugh because that’s nothing I’ve ever been called before. Depression runs deep in my family and following puberty, I quickly fell into a big pattern of negativity/depression. It becomes second nature at a certain point – and it’s always there as an excuse. I’m not saying I was never happy (or that I don’t still have my days) but I was definitely depressed more often than not. I write this because I want people to realize how much it is in your power to change your mindset and that you don’t have to naturally be an energetic person to become one. Sometimes having something run in your family is the worst possible thing because it makes you think it’s in your blood and that there’s nothing you can really do; it’s just who you are and you accept it at face value. And that (to me) is the most amazing part of CrossFit. It can be just a workout for some… but for others, it can completely transform you as a person. I think the biggest reason for this is because it truly makes you want to be the best version of yourself. You want to feel good, you want to look good, you want others to see those changes in yourself. Being around a community who wants the same encourages you to try harder to not just accept something because ‘it runs in your family’. It can be so eye-opening to see... read more
Zero Servings of Negativity

Zero Servings of Negativity

If you were to pick any of the coaches at CrossFit Peekskill to write about negativity and spreading happiness, who would your pick be?  Maybe Chloe, who is always smiling and giving out high fives?  Or how about Matt Strebel, who will stop mid workout just to ask an athlete how their day is going?  So why am I (Emily) writing about this?  When everyone knows that I am often the crankiest (I say focused!!) person at the gym!   Well…. I am actually very happy 🙂 And was recently inspired by a podcast that provided a “Recipe” for happiness.  There were a few main “ingredients” that really resonated with me.  All of which I usually try and follow on a regular basis.  This minimizes my stress, and I hope creates a little joy in others! The first ingredient is Zero Servings of Negativity.  What does this mean? Wake up each morning and START your day with a positive mindset.   The easiest way for me to do this is to forget about what you CANNOT control.  I do not spend my day focusing on things out of my control.  As my husband always says, Worry is like a rocking chair: it gives you something to do but never gets you anywhere.  It only adds stress to your day.  Focus instead on what you can control. Let’s say you wake up, check out the WOD in Wodify, and see a ton of burpees.  And you hate burpees.  Are you going to stress all day about going to work out and do burpees?  Or come into the gym and complain to your... read more
“Don’t get stuck in your ways” 

“Don’t get stuck in your ways” 

   We’ve all been there. A coach gives you a tip for improving a certain movement and all we can think (and sometimes say) is “I like doing it this way. It works for me.” 1 part pride, 1 part reluctancy to change. It is in our nature to only want to do something that we see as immediately beneficial.    It has happened to me before too (on more than one occasion). One that sticks out to me is when I went to a seminar on rowing and even though the coach there knew more about rowing than I did his way felt awkward to me so I didn’t really give it a shot. He told me to never let my ankles come up, keep perfect posture, and only lean back slightly. I tried it once and it felt slow so I went back to my old ways. The issue here wasn’t that his rowing tips weren’t useful from the beginning; the issue was that I wasn’t willing to practice. Because I didn’t get immediate results I assumed it just wasn’t the way good for me. I wanted to do it my way. It wasn’t until months later when my rowing still wasn’t getting any better that I truly gave it a chance. After 2 weeks of practicing his way lo and behold rowing is now one of my strengths.    I believe as CrossFitters that word “practice” gets lost on us. I think it’s because once we learn how to do something we assume that’s it, we’ve got it. Or maybe we’ve been doing something a certain... read more
Bring A Friend Friday!!!

Bring A Friend Friday!!!

Bring your friends/spouse/kids etc. to CrossFit Peekskill any first Friday of the month for FREE! That’s right. By now your friend(s) have heard the excitement (or agony!) of your workouts! Show ‘em what you are made of as they join you in a workout. Yes, we do highly intense workouts, but remind your friends, everything in CrossFit can be scaled accordingly. No need to be scared! Get ‘em off the never-ending treadmill cycle, pull ‘em from the weight machines – no more Globo Gym! Get your friend(s) doing functional movements that are constantly varied! There is no other workout that compares to what we do. The best way to learn about it is to do it!!!   Can’t claim the following to be original work…but…isn’t it the truth!!!!! Globo gym or CrossFit? A compare and contrast of a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first: Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire. “Hi, I’m So and So. This is my first time here.” “Oh, let me get a “trainer” to show you around.” Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes. Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just... read more
Going to the gym when its the last thing you feel like doing 

Going to the gym when its the last thing you feel like doing 

Going to the gym when its the last thing you feel like doing    Welcome to winter in the east. Who wants to get out of their cozy bed into the cold and go to the gym? Who wants to go to the gym after a long day of work when the darkness hits you like a wall and all you hear calling is your bed?    Whether you have winter depression or not, most people feel a bit of a decline in motivation during the winter months. The darkness does not bring on any sort of excitement unless there’s a pillow involved. Nonetheless, our fitness is still (if not more so) important.  I have said before that relying on motivation isn’t always on option. If I always waited to do something when I was motivated to do it I wouldn’t be writing this blog right now. But nonetheless, it is my job! And sometimes you have to treat fitness like your job. Which means: Never, ever give yourself an option. Do not schedule the gym in to your day with a question mark next to it. Do not set 2 alarms in the morning in case you don’t wake up for the gym. Do not let yourself think “is it really so bad if I don’t go today?” The absolute hardest part is getting there.    In the winter there is no amount of sleep that will make you feel like you got all you need. Instead of coming up with excuses for why you can’t go, suck it up and get your butt in the... read more
Seeing The Good Within The Bad

Seeing The Good Within The Bad

Many of us started playing sports when we were kids. It was a great way for us to spend time with our friends, learn important disciplines, and stay active. As you grow older these sports become a little more competitive and it requires a little more effort to be successful. As you progress through high school and college, you are playing these sports at your highest level. Some may continue on beyond college but very few can tell that story. A lot of us found CrossFit to fill that competitive void and to continue to work towards different goals. It is what keeps us in the gym, it is what keeps us working hard every day, it is our why.   I am one of these people. I was finishing up my college lacrosse days and needed something to keep me working hard every day. Enter CrossFit. CrossFit from day one has changed me as a person completely. I became more confident in myself and my abilities. It brought me out of my shell and allowed me to truly become the person I am today. Without CrossFit, I probably would have gone down a much different path. So to me, at the time, the most devastating thing that could happen would be having CrossFit taken away. In 2013 this exact situation happened to me.   I was your regular gym member at the time. I was working out 5-6 days per week for at least an hour, but sometimes more. I loved it. Every night I would stay up late to see tomorrow’s WOD and then plan my day... read more
When You Hit The Wall, Become The Kool-Aid Man

When You Hit The Wall, Become The Kool-Aid Man

    The honeymoon stage is always amazing. Everything is going well, you are the happiest you have ever been, you are on cloud 9. But all things have to eventually come to an end right? If you have been training consistently then you probably have experienced both the honeymoon stage and the dreaded slump, rut, or wall that pretty much every athlete will hit. Yes, you that have never lifted a weight in your life and just started CrossFit. You are an athlete!!   Plateaus or “hitting the wall” are inevitable in training and they are just part of the process. What you have to remember is that they are rarely permanent and there are ways to break through them!!   Most people want to fall back on the physical and blame everything such as work got crazy, relationship issues, kids, planning a wedding, the holidays, in the process of a move. Most often it’s not the physical that is stopping you but it is a mental barrier.   There are many different kinds of mental barriers. One of the most common is overtraining. This is very common amongst CrossFit athletes. It can manifest itself as either a physical or mental barrier. Maybe you set a goal and that is all you focus on. You have upped your intensity of your workouts and it is all you talk about. Whenever this happens it becomes harder and harder to maintain a high level of motivation Your brain needs a break and if you don’t freely offer one, your brain will take a break all by itself. You will lose... read more
Staying Fit Through the Holidays

Staying Fit Through the Holidays

 Staying Fit Through the Holidays It’s that time of year again! Gravy, alcohol, and pie. If you don’t want to deal with an expanding waistline this holiday season, try out these few ideas to keep you on track. 1.Try working out in the morning. If you have lots of parties to attend or your schedule starts getting too hectic to make an evening class, try out working out in the morning! It may be hard at first, but you will feel better after. 2.Bring your water bottle with you wherever you go. It’s easy for your brain to confuse thirst with hunger – drinking more water could lessen the amount of food you consume! 3.Plan ahead. If you’re going to an event that you know will have little to no healthy food, try eating something beforehand that will keep you full or even consider bringing your own snack. You may feel silly at first but you won’t when the scale doesn’t go up! 4.Don’t go all or nothing. If you have a bad day (or week even) don’t let that be your excuse to wait until the new year to be good. The more you let your health slide the more stressed you will be! 5.Keep active. Even if you have to force your family and friends to go for a walk or hike with you, try to limit the amount of time spent sitting. 6.Find a gym buddy. If you have a hard time motivating yourself during the holidays, consider finding a likeminded friend in the gym. Make a pact to hold each other accountable. Maybe even try... read more

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