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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
Time?  Where do we find it?  How do we find extra of it?

Time?  Where do we find it?  How do we find extra of it?

I work in Finance for a living.  Crunching numbers is part of what I do.  I blame this on why I am such a stickler for efficiency on time management.  People always ask  me how I find the time to get my workouts in 5-6 days a week.  There is no complicated solution for it – I make the time.  Yes I know that it sounds easier than it really is.  I have a full time job…I own a business…I have a husband and 2 dogs.  Making time for me is like a building a new house every day.  Every night I build a new blueprint for the following day.  I know that I have 24 hours in the day, and I make sure I use each of those hours efficiently.  I start with the high priority tasks, and stuff that I cannot move aka I need to be at my job in Tarrytown from 9am to 5pm plus commuting time.  Now, let’s take an example day.  Let’s say I have a 7:30pm No Sweat Intro at the box, and date night with the husband at 8pm.  And I want to get 8 hours of sleep.  The last puzzle piece is my fitness time.  Where can I fit in this piece of the puzzle?  I could workout from 6am to 7am, and then I know that I can make it thru the rest of my day without having to worry that my 4pm meeting may extend past 5pm.  Or I can workout from 6pm to 7pm, and watch an extra episode of Walking Dead tonight and wake up a... read more
GET COMFORTABLE BEING UNCOMFORTABLE

GET COMFORTABLE BEING UNCOMFORTABLE

CrossFit has a funny way of showing someone’s true self. You can learn a lot about a person by the way they workout or approach workouts. You hear it all the time, “CrossFit is hard.” Well yeah of course it is. Anything worth it should not be easy. It is easy to spend $10 a month on a gym membership. It is easy to stay in that comfort zone for 30 minutes on the treadmill. It is easy to stay in bed at 5am when it’s raining outside. It is easy to say “I’ll start tomorrow.” It is also really easy to make excuses. When will you decide easy is not for you? Throw away the easy. Embrace the difficult. Invest in your gym membership. Why? Because after all the money, the jobs, the friends, the jewelry, all the “stuff”. All you have is your health and your mind. So why not invest the absolute most into it. Get out of your comfort zone. Do a 3 minute workout at 150%, lay on the floor, get up, do it again. GET COMFORTABLE BEING UNCOMFORTABLE. EMBRACE THE SUCK. I will let you in on a little secret. There are zero shortcuts, in both the gym and in life. You can not half ass yourself through any of it. You want to lose 15 pounds? Only thing stopping you is yourself. Accept the fact that you aren’t where you want to be today because you aren’t making whatever your goal is a priority in your life. Once you do that and you make it a priority then the world is endless.... read more
Keep It Simple

Keep It Simple

I know after a long time or even sometimes a short period of time away from doing any kind of fitness, it can be difficult to come back.  Here are some tips that may help to get you back into a fitness routine: Make a short-term commitment to yourself.  What do I mean by this? Set a start date for you to get back to the gym.  Then pick a target date 1-2 months away that you want to attend X amount of classes by.  I recommend 3 days on 2 days off.  Don’t write this in stone though- be flexible with it. If you don’t make it to the gym all 3 days that week, then cut your losses and pick it back up again.  If you do hit that goal then great; and if you make it to even more classes that is even better! Talk to your coaches, LISTEN to them- they are there to help guide you and ease you back into the swing of things. DO NOT live in the past and be discouraged about what weight you used to lift or how fast you used to be. Don’t be shy because the person next to you in the workout may be using the prescribed weight and you are scaling the workout. Remember that everyone started out scaling the workouts one way or another. Let the natural progression of things take its course. You will be surprised at how quickly you will get off of that trainer bar or be able to do a pull-up again or even get your first pull-up!! Focus on... read more
The Intensity of CrossFit and Why It Is Misunderstand

The Intensity of CrossFit and Why It Is Misunderstand

CrossFit by definition is functional movements performed at high intensity across broad time and modal domains. Broken down this means: Functional Movement- You are not strapped into a machine. You must use your entire body and all your physical attributes to accomplish the movement. These are the movements that prepare us for everyday life and makes us healthier, stronger humans. High Intensity- CrossFit has the reputation of being “too hard” or “too intense.” But there are different levels of intensity and those need to be understand by the coaches and the athletes. More on this in a second. Broad  Time- We like to train all different time variables.  From :30 to 30 minutes and everywhere in between (Sometimes even longer) Modal Domain- This is whatever you are doing that day. Could be gymnastics, weightlifting, running, biking, or swimming. Or it can be all three. Now that we cleared up the definition of CrossFit I want to focus on one aspect. High Intensity. There is a word missing from the definition that needs to be understood. Ready? It is a game changer…. RELATIVE High Intensity. This needs to be understood from day one. CrossFit is in fact FOR EVERYONE. Everyone can do it and everyone can benefit from it. The issue is that most people think that CrossFit is too intense for them or they have to be in shape before even trying out CrossFit.   Intensity is an important part of the program. Constantly varied functional movements performed at a relative high intensity. This is where the results are made.  But intensity is like a powerful drug. You want to... read more
What’s All the Hype About Fish Oil Anyways?

What’s All the Hype About Fish Oil Anyways?

  I am sure that at one point or another myself or someone else has encouraged you to take fish oil. You’ve probably been told that it “helps with inflammation”.  I think that people here this and they assume it is just like any other supplement and therefore they don’t take the recommendation too seriously.  I will say, however, that fish oil (or algae oil if you don’t eat fish) is probably the #1 supplement you should be adding to your diet.    I do not recommend very many supplements for a couple of reasons. The main being that most people simply don’t need them. I think of most supplements as fun. To me periodically going to Vitamin Shoppe and trying out something new is like getting a new pair of workout pants. Not necessary for my fitness, but sometimes it just makes you feel good and makes you WANT to workout. But all in all, *most* supplements do little to no actual good. They make grand claims that they can’t actually back up and for the majority of people they would do the best saving their money and just eating real, whole foods.  The other reason I don’t recommend them often is that without blood work you really don’t really know if you need them. Magnesium is a big buzz in the fitness world and while it may not harm you supplementing with it you really have no idea if you need it or not without getting blood work done. It has been likened to trying to fix someones deadlift without ever actually seeing them deadlift. You can... read more
Midline Stabilization

Midline Stabilization

Way cooler than 6-Pack Abs   I know I get it, abs are sexy. Everyone is judged in our society by how flat their stomach is or how many abs they have. Well, I am calling bullshit on it. Who cares what you look like if your body can’t function and perform the way you want it to. CrossFitters come into the box to perform and accomplish some extraordinary feats of strength that the regular everyday person just wouldn’t understand. Are we all ripped out of our minds with an 6 pack under our shirts? Nope, definitely not. A 6 pack does not mean a strong core.  In reality “core strength” means spinal stability, and this goes far beyond our abs.   Midline stability relies not only on your core musculature but on your body’s prime movers too. These include the muscles in your hips, glutes, hamstrings and spinal erectors. Midline stability refers to the capacity to maintain a neutral spine under load through a full range of motion. It takes awareness and control of all these muscles to keep the spine stiff and stable, from the top of the head to the base of the sacrum. The ability to maintain a stable midline goes the other way too; it allows you to utilize the prime movers more efficiently.   In CrossFit, we don’t “Do Abs.” We are training our midline daily through everything we do. Some of the most basic movements will develop your core. Take the farmers walk for example. Pick up a weight and carry it from point A to point B. Walk with a tall... read more
World Class Fitness In 100 words

World Class Fitness In 100 words

World Class Fitness In 100 words Why It Comes Down To Only 4   “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. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Greg Glassman- Founder of CrossFit   We have all decided that we want to live a healthier and happier life. That is why 99% of us started CrossFit. I can probably bump that up to 100% because even the elite athletes probably started CrossFit for this exact reason. CrossFit is not about spending countless hours in the gym. It is about increasing your fitness so you can do all the things you love and desire with ease. Doing CrossFit will lead to a healthy and happier life but you still have to live it.   This is why the last sentence of Glassman’s description of world class fitness is the most important….   “Regularly learn and play new sports.”   Look past the word sport. Do not take it in a literal sense. Peel back these 4 words…   Play. Learn. New. Regularly.   Here is the key to a happier and healthy life. No... read more
Tips for combating sugar cravings

Tips for combating sugar cravings

    Two weeks ago we spoke about why you shouldn’t always be looking to replace your favorite foods with sugar free options. For some of you, though, it’s not simple enough to say “I’m going to stop eating so much sugar” as sugar is so addictive and helps many people get through their afternoon hump or is their go-to after a long stressful day.  Why is this? Sugar creates a surge of energy and feel-good brain chemicals. Like a drug, your body craves that initial high more and more.    How can you work towards eating less? Start by looking for patterns. A lot of people tend to have certain times of day when they crave it more. Maybe it’s at 2 in the afternoon as you’re starting to need a pick me up or maybe it’s at night when you’re sitting in front of the TV. Whatever it may be, you must first understand when it’s happening to understand the underlying cause.   If you NEED sugar or an unhealthy snack to get your through your afternoon, chances are you’re either not eating regularly enough or you’re not eating enough nutrients. Be sure to eat every 2-3 hours and aim to eat 1-2 serving of vegetables at every meal. This will help make sure your blood sugar stays stable throughout the day and you never have that feeling of ‘I need to eat NOW’ which often leads to making poor food choices.  If you tend to eat large amounts of snack foods during times of mindless activity (watching tv, driving in the car etc) part of the... read more
You’re going on a diet!

You’re going on a diet!

You’re going on a diet. Immediately the cravings hit and you want to go for your favorite snack or soda. Not wanting to break your diet you notice some sugar free options are available that will give you your fix without killing your progress. But are they really worth it? Consider this thought before you head for the sugar free food. I could launch in to the potential long term risks that eating sugar free foods could lead to, but I assume most of you know this already. If you don’t, perhaps you could do some research. Instead I’m going to talk about how they affect your taste buds and future progress. If you have a lot troubles with consuming too many simple carbs (white breads, pasta, cereal etc) and too much sugar, you likely have a bit of a sugar addiction. Sugar is highly addictive. That’s why when we go on a diet your automatic reaction is to try to replace it with something equally as sweet. Maybe the sugar free options don’t have the same caloric affect, but the affect on the addiction is just as (if not more) damaging. Sugar free foods feed in to your sweet tooth and soon the foods you eat need to taste sweeter and sweeter to satisfy your craving. I know quite a few people who go on big calorie cuts and do so by loading up on sugar free foods. They lose the weight, but as soon as they’re done they go right back in to the bad eating habits they had previously (sometimes even worse than before). Why? Because... read more

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