Did you know the average person takes about 5,000 to 7,000 steps per day.
According to the Fitbit tracker, 2000 steps averages to 1 mile.
So 10,000 steps would be 5 miles.
Now while that may be a pretty cool accomplishment for the average sedentary person, does that make them fitter?
Here are just a few things to think about before assuming you are on your way to the best shape of your life
with your new step tracker…
1. How long did it take me to accumulate those 10,000 steps?
2. What foods did I consume in the day that it took me to walk that distance?
3. How fit am I now and did the 10000 steps create a challenge for me?
- Make sure you strive to complete those steps faster. Or even learn to run the 5 miles and improve your time there. Running will create higher levels of fitness over walking.
2. If you think walking Disney World all weekend tallying up 25,000 steps was a workout, don’t forget about the funnel cake, burgers, and alcohol you consumed throughout the day as well. You can’t out walk a bad diet!
3. If you are fresh off the couch, 5 miles will be a challenge. And congrats for accomplishing that distance!
However, if you are a year or more into a fitness regime, walking 10,000 steps should be normal.
Fitness isn’t created by doing normal stuff. Push your body into an uncomfortable place and watch how fit you can/will become.
1. I won’t “fit” in.
When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…
It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.
As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”
So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.
Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.
2. CrossFit will make me too big/bulky.
Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears too muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.
Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!
3. Don’t a lot of people who do CrossFit get injured?
Do people get injured participating in CrossFit. Yes.
They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.
The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.
4. CrossFit will make me worse at my sport.
If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.
CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.
CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!
Open House is NEXT week! Join us Thursday April 26, Friday April 27 & Saturday April 28 to try out a class… ON US!
Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of summer… in 2012.
And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.
I can already hear the objections rising up so let me explain why.
You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.
“Strength does not come from winning. Your struggles develop your strengths.”
At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.
And life goes on.
And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.
Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.
You might think it’s too late (it’s not).
You might want to try, but feel that you strayed too far (you haven’t).
You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.
It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?
Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.
The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.
So what are you going to do?
Call or email us today & join our ‘Summer Burn’ program starting April 21st or schedule a time to come in & talk about your goals.
Don’t let another Summer pass you by.
Nutrition is an individual journey. We owe it to ourselves to determine which foods and what style of eating works best for our bodies. Just like learning any new skill, nutrition takes practice.
The goal should be to develop an approach to eating that makes you feel great, maintain a healthy body, and achieve your goals. We all run into moments of weakness around food, but if your current diet makes you feel angry or sad on a daily basis it’s time for a change.
Let’s take a look at some different ways that eating better can make you feel better:
- Improved mental function
Our brain is the control center of the body and just like our muscles and organs it requires fuel to keep it going. In fact, some studies have shown that the brain uses up to 20% of our body’s daily energy.
Focusing on eating to improve our brains function is a great way to feel better. The brain loves wild fish like salmon and mackerel. That’s because these fish contain omega-3 fatty acids called EPA and DHA. DHA helps our brain send signals to our body and improves our memories. Try adding 1-2 servings of wild caught fish each week to get an optimal dose.
The foods we eat determine the way our body and mind perform. Next time you reach for that donut try to picture how your brain will run using the donut as fuel. Instead look for some fresh veggies and hummus, a handful of nuts, or a stick of turkey jerky to give your brain some jet fuel to run on.
- Add Muscle, Burn Fat
The battle to fit back in those jeans from college starts and ends in the kitchen. No amount of exercise can overcome an unhealthy diet. Figuring out the right foods in your diet is the key to unlocking your ideal body composition. Imagine how good it would feel to go out on your anniversary wearing the suit from your wedding rehearsal! Protein is known for building muscle but it can do more for your body than help you recover after a workout.
Set the bar at breakfast. A high protein breakfast is one of the best ways to improve body composition. Studies have shown that consuming 30g of protein at breakfast helps with satiety and improves glycemic control. This means less desire to snack on high carbohydrate or sugary snacks later in the day. One study showed that participants who ate a high protein breakfast on average consumed 441 calories fewer each day!
- Foods that light you up
Eating is often thought of for fueling performance, but food plays another important role as the building block of our cells. Certain foods help build healthy hair, skin, and nails.
If you’re looking for a youthful glow and to get carded until you’re 50 try these 3 superfoods:
Avocado. Rich in vitamins A, D , E, and many phytonutrients; avocado promote supple skin, help prevent environmental damage and prevent signs of aging.
Bell peppers are high in vitamin C, an essential nutrient for forming collagen which holds hair particles together.
Lentils contain Folate, a B vitamin needed to repair cells in your fingernails and skin.
- Get Creative
Preparing meals from whole foods can be a fun and relaxing part of the day. Learn how to season dishes using herbs, spices, and complementary pairings. This eliminates “empty calories” from your diet that show up in sugary sauces and dressings.
Eating is a time for bonding and camaraderie, get together with family and friends to create a new dish. Focus on great conversation, chewing your food, and turning off the TV and electronics. By giving new meaning and tradition to your meals, eating can be a source of enjoyment beyond just the food.
What’s holding you back? What excuse have you told yourself? There are a few common reasons we’ve seen throughout the years, don’t let them hold you back from reaching goals you’ve set for yourself. The hardest part is committing to starting, once you do that, leave it to our Team of Coaches to help you reach those goals.
… I don’t have time.
We have classes Monday thru Sunday starting as early as 530 am and as late as 730 pm to accommodate your crazy schedule.
… I can’t afford it.
Our small group classes are capped at 10-15 people so you always have the individual attention you need. Imagine the feel of personal training for significantly less.
… I’m not in shape.
CrossFit is scalable to anyone, including if you have an injury. We’ve coached ages 5 to 70+ and many people with various injuries & surgeries. You don’t need to be in shape to start, you just need to start.
… I don’t know what I’m doing.
Our Team of Coaches are here to teach you everything. Every class is coached from beginning to end. We will walk you through the warm-up, skill and workout of the day. Our job is to get you a great workout while preventing injury, teaching you safe efficient movement & help you reach your goals.
Let us help you change your excuses to actions. Join us for our Open House Thursday 03/29, Friday 03/30 & Saturday 03/31. Check out our schedule & try a class out, on us.
If you have any questions we can be reached at email@example.com .
Have you accepted the fact that you might not be as mentally tough as you thought or want to be yet?
Do you day dream of being a mental badass that can take on challenges and push your limits and accomplish them?
Or have you allowed the fear monkey to whisper doubt and stir up anxiety with just the slightest thought of doing a workout?
Getting your mind right is a long long process. Your mind is built to protect you and also built to allow you to thrive and prosper.
So which side do we listen to? When is it safe to push the boundaries and when do I call it a day and throttle back?
All these questions are figured out ONLY through experience. The first humans didn’t know fire was hot till they burned themselves.
The first cars didn’t have seat-belts until there became a need to save lives. And you won’t know what your are physically capable of until
you push your body. Period!
Luckily, at Elite Progression and through CrossFit HQ we hold yearly competitions and tests to find out. Remember the whole observable, measurable and repeatable thing about your training? Testing allows you to see if your training is creating change in the body and the MIND.
Nothing can highlight these changes more than the CrossFit Open!
Now, let’s say half of you signed up for the open and the other half did not. We are all doing the workouts. But for those that are signed up, there is something different when you start the WOD. There is this little thing on the line that you can’t shake. Competition naturally brings out that primal side
of us that says, “you either FIGHT or you FAIL”, and No one likes failing! What seems as simple as just another workout has now turned into not only a test of our training from the year, but a test of our mental will to survive. We don’t get this test any where else in life. What a Great opportunity!
Ok, let’s take it a step further. Let us look at how we are mentally preparing for these “tests”.
Modern anxious brain is worried, scared they can’t do something, afraid to look silly, scared they can’t finish or might even fail. They talk about what they can’t do, how it’s going to suck, and blah blah blah all the other weakness they feel.
Ancient primal brain doesn’t think. It acts. It falls back on its training and instincts and executes. Regardless if there was a chance of failure.
They generally don’t speak, they keep quiet not of fear but of focus. Ready to go. They talk about how fun it will be and make war cries the moment the bell goes off. They tend to stare blankly only concerned with what they are about to do and not what is ahead of them in the future.
We fall into one of these two categories. And here is a little secret, we ALL have the ancient primal brain somewhere inside of us.
Learning and practicing to turn OFF that modern fearful brain and go into the more primal action brain can elicit better results in performance not to mention less overall stress. Less overall stress equates to less cortisol in the body and we all know why that’s beneficial.
Wrapping it up. Getting your MIND RIGHT before you do the next CF Open WOD or before you do an Elite Progression Skill Level Test is paramount to performance and overall health. More so than what you ate the night before or how sore your muscle feel.
Take a different approach on the next one… Calm the mind by focusing on what you can do. Not what you think you can’t do.
Stay away from people that talk about being scared and full of doubt, it only triggers our own doubts.
Talk about positive actions and how good it’s going to be to test. Mass amounts of research has been done on positive self talk, the stuff works!
And be ready to surprise the shit-out-of yourself. Change and growth will quickly follow.
Through our experiences we develop mental toughness. The voice inside of us that refuses to accept failure is what will create
the mind of a warrior. Remove difficulty and hardship from our lives and we lack the stimulus needed to build resilience, grit, and mental
Last week we discussed what mental toughness looked like on a day to day basis. We also came to the realization that in order for us
to start the process of becoming a little more mentally tough we would need to accept our current state if we were going to take control
and apply new practices towards change.
Now here we are. Ready to make the first adjustment to becoming a mindful badass!
Shall we start with reading, yoga, breathing techniques, meditation?
Start with an experience that can change the body.
Our military hands down has the best Special Operations community in the world. Each branch (Army, Navy, Marines, Air Force) has their own Special Ops team that go through rigorous training in order to become Elite status. In order to even be a candidate for this type of training you must prove yourself physically first. Then after passing the required fitness tests, you’re then tested physically again to see if you can with stand the demands of their assessment phases of the training course. Navy seals call this BUDS, Green Berets call this SFAS. What they don’t tell you is, what seems like ridiculous physical events, are actually also mental events. At the end of their training these men are absolute warriors in every sense.
See we can have the perfect book, the best yoga instructor, or the coolest meditation app. But if we don’t give the mind something to experience
THROUGH THE BODY. Very rarely will this create the mental toughness that we are capable of achieving.
We would only create knowledge. Which is great and very necessary.
When we add experiences through the body, the mind changes. It finds new ways to connect with the body. It forces it to focus. To endure. To adapt.
These are the traits of some of our militaries best.
Now we might not be looking to join the service, but training our mind in the same fashion as Special Forces will prepare us to be mentally tough
to handle a tough day at the office. Guaranteed.
Find a means to push your body to unchartered territories. Get involved with high intensity functional training. Join a community that doesn’t mind
pushing their limits and supports each other in the process.
Through these experiences will you find the next step into becoming mentally tough!
Mental Toughness, warrior mindset, mindfulness, mentally strong. You are starting to see more and more people talking
and discussing how to use our minds more effectively to achieve our goals.
Well, wait a second… How are we not using them currently. What is our brain doing up there?
I’ll paint two pictures:
First, let’s look at our current mental state. Majority of us are walking around anxious. In a fear driven state worried about a hundred different
daily stressors. Stressors that can’t go away since they are a part of life. Ok. So how do we cope? Occupy our brains with information. Lots of information! Social media, the ever fast paced news and television series, more busy work (busy doesn’t mean productive), and people that share the same anxiety as us which fuels our fears. Great. Sounds like we are fighting an up hill battle.
Now multiply that against years of this way of thinking, poor nutrition, lack of sleep and inadequate exercise. We. Are. Mentally. Weak.
Humans have evolved to this. We weren’t always mental beaten down. Think of our ancestors, your blood line that traces back hundreds and thousands of years ago. Think of the stressors in their day to day… Things like; where will they eat next, how to not die from the cold in the winter, what happens if they get sick or injured, or eaten by a wild animal in the process of getting food. Not as much entertainment as we have now,
but they were mentally TOUGH!
Second picture looks like the modern day mental warrior. Has a daily morning routine that sets them up for a clear and calm mind going into work.
Allows only positive people to be involved with their mental energy. Eats whole foods that contribute to brain function and steady state of energy to prevent grogginess or irritability. Regularly gets in some high intensity training to push past their “comfort zone”, giving them boosts of good hormones and endorphins. Practices meditation or “mindfulness” in order to quiet the noise and let thoughts just be without them effecting their decision making.
Practices breathing techniques in order to reset the body and boost immune function. Most importantly, they are not afraid to try new and hard tasks.
Does that second picture immediately look unattainable?
If you answered yes, then you are in the first picture.
How do we transform into that mental warrior?
It’s not easy. In all honesty it’s probably the hardest thing you’ve ever done.
You will be going up against, your own mind. And it’s a crafty little bastard!
The mind is very capable of changing from the weak to the tough. Despite how engrained these weak traits and habits may be.
And just like anything else it will take practice, time and persistence.
So, where do we start?
Go out and sign up for yoga, buy books on breathing, clean out the pantry, and download that new meditation app?
Nah. Slow it down.
First thing that MUST happen when you are taking on the MENTAL TOUGHNESS battle is to stop and face your mind.
DO NOT try to throw tools and programs at it just yet.
Face yourself and accept where you are currently.
If that’s anxious. Then accept it.
If you are always afraid and run on fear. Accept it.
If you are a scatter brain and can’t focus. Accept it.
If you can accept your current situation, you can take all the responsibility and take all the power to make the change!
With the power of change in your hands and with your mind on board, things will start to come easier.
Choosing the next tool to help you achieve mental toughness might be confusing, so reach out to your nearest Coach for guidance.
*For more information on developing mental toughness from your resident former green beret, contact us.
We are excited to announce a new partnership with PALEOETHICS!
If the name looks familiar it may be because Paleoethics was recognized as the official nutritional sponsor of the CrossFit Games. They are a newer company that offers supplements made of 100% natural ingredients & free of space-wasting fillers & heavily processed substances. We are happy to be able to offer another option of supplements to our diverse community.
Dana has been an avid user of their protein powder for the last 9 months. So we decided to do some research on the rest of their products & see if this was something we would like to offer at the gym. We tested out a few of the products for the last few weeks.
Check out our opinions & reviews below:
Keith: I usually workout late afternoon, and taking a pre-workout at that time usually keeps me up at night from all the caffeine in most pre-workout’s formulas. Since Surge contains no caffeine I was really excited to give it a try. The ingredients that give you the energy are maca root, beet powder, bilberry extract, & bee pollen. The feeling that I get about 15 minutes after drinking, is a subtle surge of energy, pun intended. There is no spike & it keeps me going through my workout whether it’s a heavy lift or metcon. I feel great taking this product on a day to day basis since the ingredients are all natural. If your looking for a crazy spike in energy & the tingles, this product is not for you.
Dana: I agree with Keith… I am pretty sensitive to caffeine. 1 cup of coffee is good for the day for me. So a “pre-workout” was never something on my radar because most brands contain caffeine. I would be bouncing off the walls for days.. No one wants to see that. So I was intrigued by the Surge. It definitely gives me that extra boost of energy I need whether I am WODing in the AM or PM. The taste is different. I enjoy it, but if you crave that sugary sweet taste, it’s lacking in that department, but that is because it contains no artificial ingredients.
K: Rebuild Recover naturally replenishes your depleted electrolyte levels and leaves you feeling hydrated & restored after a tough WOD. It is packed with essential ingredients like glucose, amino acids, electrolytes & a little bit of protein to help you recover & get the most out of your workout. This one tastes like a firecracker ice pop!
D: I really loved the way this tasted! It definitely tastes like an ice pop (Keith stole that from me). I am looking forward to using this more often. Especially when the warmer weather sneaks up on us. That is usually when I feel dehydrated & looking for something like this to rehydrate myself, instead of guzzling down plain water.
K: I have been looking forward to this one every night before bed. It smells and tastes great. Sleep is probably the most overlooked way to recover your body from the previous session and make the best of your next session. The Recovery Matrix provides a small amount of protein (vegan uses pea protein, and non-vegan uses beef protein), chamomile, magnesium, zinc, and other extracts that will help you get a better sleep. It comes in a nice tea formula that you mix with warm water & sip 45-60 minutes before bed.
D: This tea is awesome! It tastes so yummy & only a few sips in and you are feeling nice and relaxed and ready to cozy up for some ZzZz’s.
Super Serum Protein
D: A little over a year ago I realized my body cannot handle “whey protein.” I actually stopped taking a protein supplement all together, until we went to the CF Games Regionals & I tried a sample. Since then I have been taking it post WOD (Chocolate mixed with almond milk) & most recently I started adding in an extra shake a day (Vanilla with some frozen fruit) I was excited to find an alternative protein powder that wasn’t plant based & was made from grass-fed beef. If you have a sensitive tummy like me, this is the best option out there. Both the Vanilla & Chocolate taste delicious!
We have a few of the products available at the gym this week so you guys can test them out. We are also taking pre-orders for our next order. Let us know if you have any questions.
Ok Athletes, we are over a week into 2018 & finished with our “Skill Level Testing”… what have you learned?
- “I suck at Fran”
- “I am ONLY Level 1”
- “I will NEVER get DUBs”
- “I can’t do any of the workouts bc I don’t have Pull-Ups”
- “All the weights were way to heavy for someone like me”
Wrong. Wrong. Wrong.
What you learned was your weaknesses.. which is GOOD THING!
It’s actually a great thing.
Let’s refer to a quote from Ben Bergeron (Coach of the 2015 & 2016 Fittest Woman on Earth- Katrin Davidsdottir)
“When Katrin and I find a weakness, we high five. I’ve never seen anybody react better to being beat in a workout than her. Because she knows that once we find a weakness, we can work on it.”
That’s what is so awesome about CrossFit… you constantly have something to work on, something to strive for & improve upon but you won’t improve without the effort, & without that passion. Which brings me to my main point…
I challenge you this year to come to the gym with a purpose… set a goal each time you walk into the gym.
We are all guilty of coming to the gym to just check off that box, myself included. Then we wonder why we haven’t mastered the Double-Under yet or why our chin just can’t quite get over that bar!
Start with small goals…
- I will not die today
- I will not take “breaks” mid workout
- I will not put the bar down
- I will not tell myself “I can’t” during the WOD
& then bump it up to those bigger goals…
- I will do DUBs the whole time in the WOD
- I will do RX weight
- I will fuel myself properly for today’s WOD
- I will do Pull-Ups today
- I will go unbroken for all reps
But wait… we skipped a step…
HOW are we going to get to those goals…
This is where coming to the gym with a purpose comes in.
There is PLENTY of times I have walked into the box, been like ehh at the WOD and just went thru the motions. I got a sweat on, I was breathing heavily.. but I wasn’t giving it much heart.
This is NOT where the change will happen.
This is not what will help me get a muscle up, or that body weight C&J.
There has also been plenty of times I have asked myself, why can’t I go unbroken on the WOD?, why is my time not sub 5?, why is my snatch only XX#s?
For me it is the mental aspect of CF, for you I am sure it is something different, but for both of us, something needs to change.
So when you find out what you need to work on, make yourself a plan. A well thought out, detailed plan.
Don’t just wing it!
Come in on Sunday’s & get in some DUBs practice or work on your Pull-Ups, do some extra mobility at home, start Meal Prepping, don’t let that excuse & more importantly our brains get ahold of what you can achieve.
So again, I challenge everyone this year, each time they walk into the box have a goal in mind. It doesn’t matter what your goal is, have a specific goal, focus on it, practice it & make it happen.
I will leave you with another one of my favorite quotes from Greg Glassman- oh maybe you know him? the founder of CrossFit?
“No, it doesn’t ever get easier. You wouldn’t want it to either”
It will never “get easier” because if it did.. where’s the fun in that?!
You want change? Make 2018 the year you challenge yourself!