Is CrossFit the answer?

Do I like CrossFit? Yes! Is CrossFit the answer to everyone’s needs? Probably not. In a bit we will break down the pros and cons of CrossFit, but first let’s define it. It is “constantly varied, functional movements done at a high intensity”. That is a great concept. My only issue with it is, CrossFit doesn’t own that concept. They don’t own the exercises that they use on their site. You can get a “CrossFit” style workout without following their site.  You can get that kind of workout by doing functional movements (talked about in my past blog).

How about this workout.

10 Pull-ups

10 Squats

10 Push-ups

10 Lunges

Is that a CrossFit workout? No because it’s not on their site (and you can’t use that word unless you pay them). Is it functional movement at a high intensity? Yes it is. See my point.

Pros                                                  Cons

A website plan to follow                     W/O proper form, you may injure yourself

Butt kicking workout                          CrossFit gyms are expensive

Scalable                                             W/O a trainer, how do you know how to scale?

It’s cool/new                                      Isn’t everything cool at first

In the end, they have it right. High intensity training is the answer. If you really want to try CrossFit, find a trainer. Let them program workouts specific to your abilities and level. They can also teach you proper technique. Don’t jump on their site and try to start right up. Also remember, they are just looking to make money like everyone else (P90X included).

Enjoy Life – Workout

Mandy

Functional Training

Functional training is the key to success. Functional training emphasizes the body’s natural ability and helps with muscular balance, joint stability and injury prevention. When done at high intensities, it can even help with fat loss.

Components

            -Based on everyday activities.

            -Individualized. Every body is different, and you made special focus in a certain

area.

-Integrated. You need variety in exercise that include flexibility, core, balance,

strength, power, stamina and endurance.

-Progression. You need to continue to push yourself to improve.

Here is a sample workout!

Run/jog/walk 800 meters (half a mile)

50 air squats

50 sit-ups

50 push-ups (on knees if needed)

Run/jog/walk 800 meters

This is a hard workout, but in some way it works your flexibility (range of motion on the squat), core, balance, strength, endurance and stamina.

Remember, you need to get comfortable with being uncomfortable.

Enjoy Life – Workout!

Mandy

Why do you workout?

Do you have a goal?

If you have something to train for, even if it is a local 5k or walk, you are more likely to get out and train. Know what you what the outcome to be. Do you want to just finish? Do you want to finish in a certain time? Do you just want to have fun and support a good cause? All are good reasons to participate, as long as it is your reason!

Why do you workout?

This is different than having a goal. This is what motivates you. A friend recently told me he runs so he can eat. Seems like a good reason to me. It may be because it helps you manage your weigh or stress. It may also give you alone time. How about your family? Do you want to be healthy for them? Again, whatever reason it is, just have one!

Enjoy Life - Workout!

Mandy

Traveling Must Haves

Anytime I travel I always make sure I have the following items:

Compression Tights - Great for flying or long car rides. Helps get more oxygen to the muscles witch reduces lactic acid build up. They also help prevent swelling.

Lacrosse Ball - I use this ball to keep the knots out of my back and glutes while driving. I sit or lean against it to work the small knots that build up after sitting for long periods of time. If I am not driving I will dig it into tough spots on my quads and calves.

Foam Roller - You should never leave home without this tool. Check out mobilitywod.com to see more ways to use this bad boy. Love it!!

Paleo Kit - You never know when you will get hungry. And you never want to be without something healthy. Looks weird, but tastes great.

Take care of your body so it can take care of you.

Enjoy Life - Workout!

No Mind

Great article from CrossFit Brick.

http://brickcrossfit.com/no-mind/

Enjoy Life - Workout!

Mandy

Motivation

Even fitness professionals struggle with staying motivated. Recently I went on a one month workout drought. I had a hard time getting myself motivated to workout and usually found a way to talk myself out of it. Usually I blamed it on work, but some how I could also find some muscle pain that needed rest. The truth is I just got lazy. Now I have to play catch up, and that is never fun. So, here are some tips to stay motivated and avoid the drought.

1. Find a friend to workout with! That has been part of my problem. My schedule changed and can’t workout with my friend anymore. You don’t have to workout with your best friend. Just find someone you like who shares the same goals. This is my new mission. Anyone interested? J
2. Have a goal! What is your goal? If you don’t know, you won’t have anything to work for. Oh…and general health is a good goal!
3. Find new ways to get a good workout! Play with the kids, ride your bike, play a sport, or take a class.
4. Think about stress. Exercise is the best stress relief. So if you can’t think of any other reason to workout, think about reducing your stress and that should get you motivated.
5. Hire a trainer to give you a jump start! Even I have fellow trainers write programs for me. If someone takes the time you help you, you feel more obligated to do it.

Good luck!!

Enjoy Life – Workout!

Mandy

Benefits of Rowing

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

• Low-impact (easy on the knees and ankles)
• High calorie burner (because it uses so many muscle groups)
• Great for joint health (joints move through a wide range of motion)
• Upper body (completes the stroke)
• Lower body (the legs initiate the drive)
• Works the back and abs too!
• Superb aerobic fitness (great for cardiovascular fitness)
• Relieves Stress (for overall health and well-being)

Check out the picture below to help with your rowing form.