Avoid this BIG Mistake on Thanksgiving…

Thanksgiving is here… and the common theme is being discussed.  “I am going to fast all day to save up my calories for the BIG meal!”  Or, “I am skipping breakfast and lunch so that I can indulge at dinner.”

Guys and gals… Don’t do it!  Big Mistake!  Skipping your meals or “saving up” for the big meal is going to seriously back fire on you.  You will end up being so hungry by the time the food arrives, that you will in turn over eat, and regret your decision.  I do understand that there are some people that do well with intermittent fasting.  If you are trained in this and know what you are doing, than more power to you.  But for the rest of us, treat it like any other day.

Here are a few tips to keep you in check this Thanksgiving, but still enjoying some of your favorites:

    • Eat breakfast that includes a healthy amount of protein – this will help you curb your appetite during the day.  It would be great to eat a well rounded breakfast with some healthy carbohydrates (fruits, veggie, steel cut oats etc) and a healthy fat (avocado).
    • Get a quick workout in and start your day right.  Crusher has classes at 8am and 9:30am!  Come on in!
    • Water is your friend.  Stay hydrated a lot of water.
    • Start your big meal with a salad or vegetables.  Do not start with bread or or the heavier foods.  If you start with the salad or vegetables, this will help you with overall caloric intake.
    • Chew your food and enjoy the conversation of those around you!  This will help you not rush into it and shove your face without realizing you are full.
    • If you are full – put your fork down.
    • Plan for the day after – have healthy meals prepped and a workout class scheduled.  This will help keep you in check and back on track.  These big holiday meals are the exception – they aren’t a rule.  Meaning, we get one, and then back on track.

 

Are You Living Your Best Life?

We hear this a lot… “Be your best self!”  Or “Living your best life.”  And there are so many different meanings behind this.  But in order to actually live our best life.. we need to take care of our body and what goes in it.  Did you know, you can choose how you treat your body?

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day. 

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love you put the phone away and are fully present in the moment. 


One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. Here’s why:

    • Even if the doctor says you are healthy, you are happy with the way you look, and you can’t stand cooking – nutrition is one area that literally transcends into ALL areas of your life.
    • If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift, creatively solve problems, and even love your family.
    • We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business.

The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long term building blocks for every cell in your body. Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.


Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. (This right here should be enough of a reason WHY you CHOOSE nutrition to be a focus)
The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have”. It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches today.  Jen@CrusherCrossFit.Com for More information.  You GOT this!

What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. (Phew!!) How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change
Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  • You don’t know what to do and you don’t know how to do it.
  • You don’t think you deserve it.
  • You haven’t put in the work.

So what’s really keeping you from achieving your goals? Let’s find out…

1. You don’t know what to do and you don’t know how to do it.
This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.
“When action is our priority, vanity falls away.”  – Ryan Holiday
Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you are a total novice. Being a professional weight gainer is easy for you, you’ve done it your whole life. If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.

2. You don’t think you deserve it.
This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is”. If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 
“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna
Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal. If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it.

3. You haven’t put in the work.
This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 
“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi
Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?
KEEP GOING! 
Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?

Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )
If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state. Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

 

If you need help identifying what is hold you back from your goals, meet with one of our coaches today.  We can help you on your fitness journey!  Coach@CrusherCrossFit.Com or Visit our website at www.CrusherCrossFit.Com

Isometric training 101

Have you ever failed a rep in the same position over and over again? Like why won’t my body just work for me here?!

Getting stuck in a lift is no fun. Especially when it’s the limiting factor from you hitting a PR in the lift. There are many potential reasons for missing a lift, but if your technique is pretty dialed in then it is most likely a strength issue in that particular range of motion. 

Luckily there are many training techniques to eliminate specific weaknesses like this and one of the best ways is by incorporating isometric protocols into your training. 

Isometric, as the name implies means “relating to or denoting muscular action in which tension is developed without contraction of the muscle.” Boom. Science.

That means you train the muscle without moving it. If you have a weakness. It means holding the muscle in an isometric contraction at (or around) the range of motion you want to improve.

Seem pretty simple right? It is!

You can use isometrics in the middle of your movement as well. You can incorporate a pause during the eccentric (lowering) of the weight, at the end range of motion to eliminate the stretch reflex, or during the concentric (raising) to increase muscle fiber recruitment.

“Act the way you’d like to be and soon you’ll be the way you’d like to act.”

Bob Dylan

From there you can apply all different kinds of techniques depending on if your goal is to improve strength, hypertrophy, or activation. 

Isometrics can really help you build maximal strength. Target the position that you want to improve, your “sticking point”. Perform a ten second isometric hold at this position with a moderate to heavy load. The goal is to stay locked in this position to increase motor unit recruitment and stimulate muscle fiber growth. The body adapts to the stressors placed on it. By stressing a weak point the body goes to work to make it stronger.

You could apply this to a sticking point on your squat or bench press. It could be performing a deficit deadlift and hover the bar at ground level to develop pulling strength from the floor.

If you are trying to build muscle isometrics can work for you. That includes the booty muscles too ladies! (and guys?)  When performing a lift you want to pick rep scheme that you know that you can hit while perform an isometric contraction at the top of each rep. This works great for movements like chinups, dips, or glute bridges. Perform a 3-5 second contraction at the top of each rep where you contract your muscles as hard as you can before lowering down for the next rep.

Let’s say you have weak glutes or have difficulty activating them for a lift. Increasing time under tension with longer duration isometric holds is one of the best ways to improve recruitment. A good example of this would be a single leg glute bridge isometric hold. Hold the lockout position at the top of the hold for :30-60 seconds focusing on maintaining full hip extension. You will find your backside burning and shaking real fast! This can be a great warmup protocol for movements that you have trouble getting warm for.

Now that you have learned a little bit about isometric training think about how or where you could apply them to address an area you’ve been wanting to improve!

How To Shed Fat With CrossFit

As a lot of you know, CrossFit is an insanely excellent workout.  (I write this with sore muscles on a recovery day, and dang it feels good!) Between the box jumps and push presses, we can build some serious muscle.  I know what you are thinking.. or maybe just what you have been told… CrossFit will make you bulky.  CrossFit is often times associated with the fact that because we use weights, you will bulk up and not trim the fat.  I am here to tell you – that is not true.

Now, if you are looking to bulk up, put on muscle and go total beast  mode, we got you.  One of our coaches will help you put together a plan to do just that.  (Because you will need more than our everyday programming!)  However, if you are looking to trim fat and become a more healthy version of yourself,  then continue reading and learn how.  There have been many many people who have experienced significant weight loss at our gym, just by following our programming and focusing on nutrition.

CONSISTENT SCHEDULE 

Yes that is right.  You need to have a consistent schedule.  One that works for you and also if you are married with kids, it needs to work in your family life as well.  So take a look at your calendar.  Realistically – when can you make it in? It is very common to join the gym, love the workouts, and want to come every single day.  However, that is not realistic (nor good for you).  We recommend 4-5x a week with a 3 day on 1 day off schedule.  Get your schedule worked out and written down.  Once it is written down, it cannot change.  Stay consistent with your planning.  Do not let yourself down, by booking something over your time for #selfcare    Coming to the gym 1-2x a week is a great start, but let’s be honest… it is just little enough that you are sore after each workout because you don’t come enough, and then you begin to fall off the wagon.  STAY CONSISTENT!  You show up – we tell you what to do so you don’t even have to think.  The process works if you can trust it and trust the coaches.

NUTRITION

You have all heard it… a 6 pack is made in the kitchen.  Well, that is pretty accurate.  Just think – you workout 4x a week, but you eat fast food, drink pop, and skip breakfast.  This is not going to set you up for success to lose weight.   CrossFit WODS set you up to burn calories – and get this – you even burn calories later that day when the workout has been over for a few hours!  WHAT the WHAT!  That is right folks… Weightlifting triggers a recovery response in your body that allows it to continue burning calories long after the workout has ended.  So yes – some steady state cardio may show it is burning more calories during the actual activity.. however, it stops when you stop.  The CrossFit structure of a mixed variety of strength training, cardio, and high intense interval training is a REALLY good mix for us average people just trying to shed some lbs.  Need help with your nutrition?  Contact us for nutrition coaching – Fueling your body is very important, you only get one.  And your body needs the proper fuel to do what you need it to do! Remember – you cannot out exercise a bad diet.  Without a proper approach to your nutrition, all of your  hardwork in the gym is meaningless.  Yes I said it.  If your nutrition is junk, you are not going to make the kind of progress you want to make.

Sleep.  Stress Management. #SelfCare

I can go on and on about lifestyle and ensuring you are taking proper care of yourself.  But that can get overwhelming.  Let’s start with getting you to Crusher CrossFit 3-5x a week, and taking your nutrition to the next level first.   One thing at a time… then we can start digging deeper.

If you are interested in losing weight and burning fat.  Come sign up for a no sweat intro at Crusher.  Our skilled coaches would love to meet with you for the free consult and show you our program.  Trust me,  you won’t look back once you walk in the door!  ALL levels of fitness are welcome!

http://crusher.wodify.com/OnlineSalesPortal/AppointmentServices.aspx?LocationId=976&OnlineMembershipId=139771

 

Make Your Breakfast 10% Better

You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important message when you overlook it. 

A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in your life then you need the proper fueling regimen to get you there.

Have you ever crashed during your workout? Felt mentally foggy or weak on a particular day? There’s probably a correlation with your nutrition. Whether it can be drawn back to the days breakfast or the long term effects of neglected nutrition you can probably find a link.

To get the results you want need to pay attention to your nutrition. Some people do better with big changes. But today let’s just focus on how you can make your breakfast 10% better. 

There are so many benefits of eating a healthy breakfast. Of course improved performance is one, but eating breakfast has also been shown to reduce food cravings later in the day. It can also improve mental clarity and boost energy.

Our bodies are complex machines and the benefits of breakfast impacts the way our body operates for the day. Eating breakfast affects neurotransmitter production, electrolyte balance, blood sugar levels and more. Our bodies operate with best with certain types of fuel and the right ratio of carbs, fat and protein to perform at their best. But before you reach for your Cornflakes chill for a second. Not all breakfasts are created equal.  

So what are the makings of a great breakfast?

Choosing high quality proteins, healthy fats, and low glycemic carbs is a great start to make your breakfast 10% better!

Increasing protein intake is one of the best decisions you can make for your nutrition, especially at breakfast. Protein contains high quality amino acids that will keep you satiated and prevent cravings later in the day. Try to eat some solid protein such as meat or eggs. If you need a quick option try keeping hard boiled eggs and greek yogurt on hand. They are easy options to scarf down quickly or grab on your way out the door to work. Protein shakes are also good but whole foods are best. People who consume liquid protein in the morning don’t get the same satiety benefits and still tend to overeat later in the day. Use protein shakes only if no other options are available or you are going to exercise first thing in the morning and need something fast digesting.

For fats look for foods like nuts, seeds, and avocados. These foods provide healthy monounsaturated fat and are chock full of vitamins and minerals as well. Rotating through different fats will ensure you have diversity in your diet and prevent excessive intake of any one food. A handful of nuts, an avocado packet, or some chia pudding are all easy grab and go options for healthy breakfast fats.

For carbs at breakfast you should take a less is more approach. Focus on low glycemic carbs such as leafy greens and broccoli. Dark berries are also great choice when fresh and in season. This will give you some additional fuel for your day. Try to avoid highly processed foods that will spike your blood sugar and have you craving carbs and making energy levels crash throughout the day. 

For more nutritional and training strategies get in touch with coach Jen today!  Crusher Nutrition can help take your performance to the next level!  Jen@CrusherCrossFit.Com

Can I really do the CrossFit Open?

What is the CrossFit Open? 

We hear it all the time.  What is the open?  A competition?  Ohhhh… no thank you, I don’t compete in CrossFit!

Well let me share with you a few things.. watch here:

Not so scary right?  When I say that the Open is for everyone, I really mean it!  Every year, someone says to me “I regret not signing up.  That looks like so much fun!  And you are right, I could  have done it.”

If you are in our CrossFit, CrossFit Kids/Teens or C44 program – this is a chance to:

  • Come together for 5 weeks and try something new
  • Keep your fitness fresh and exciting
  • Set new goals for yourself.
  • Challenge yourself and accomplish things you didn’t think were possible.

The CrossFit open is not only a fun social event, but it also keeps you motivated and accountable to yourself and your fitness goals.

So what do you say?  Do something that your future self will thank you for! Sign up at https://open.crossfit.com/ – you won’t regret it!

Questions?  Email me!  Jen@CrusherCrossFit.Com

See you at the box!

Coach Jen

Getting your kids into an ACTIVE LIFESTYLE!

 

Does this sound familiar?

  • “Put your phone down”
  • “You need to stop playing Xbox”
  • “Get outside and play with your friends”

 

In today’s age that is all too common when we parents are looking at our kids sit inside and not being active outside. How do we combat this? Signing them up for sports and activities is a great start.. But how about signing them for a program that will help them excel at their sport?  Not in sports? How about a program that simply gets them moving. We have the ability to help your child become a stronger athlete..as well as the ability to simply teach your child about body awareness and moving properly. And it is fun!

 

Getting them prepared to maintain an ACTIVE LIFESTYLE as they become adults is so important. And this is where our Crossfit Kids Program comes into play.

 

Crossfit Kids Program!

  • Small group class led by a certified Crossfit Kids Coach
  • Teaching them the 10 General Physical Skills (Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, & Accuracy)
  • Improved athleticism and sport performance
  • Builds confidence
  • 30-60 minute class structure optimizing your and your child’s time
  • Class options for ages 3-18
  • Fun and varied workouts keeping them focused and interested
  • Teaching them safe and proper movement
  • Teaching them proper age group intensity levels that will develop mental toughness
  • Depending on age, that is what determines the class agenda
  • Boost to social skills
  • Increased knowledge of healthy habits

Our Classes are tailored specifically to the age and ability of your child.  Stop in for more information and to try us out!

 

What should I eat post workout?

What is the best snack for after a workout?

The timing and type of snack you eat after a workout depends on your exercise frequency.

If you CrossFit 3-4 days per week for the overall fitness, fun, and health benefits with an alternate day schedule, your healthy meals should be adequate to replenish your glycogen stores (energy) so that you are ready for your next workout.

If you CrossFit every day, or more than once per day, then the carbohydrate timing is much more crucial. If you just finished a workout and your next scheduled workout is less than 24 hours away, get snackin’!

The guidance below is based on a “real food first” philosophy. Practically, we know that for convenience, sometimes a pre-packaged item is going to be needed and so some of those items are also included.

Who: Athletes who work out daily, multiple times per day, or will have their workout in less than 24 hours.

Immediately (ideally within 30 minutes): Simple Carbohydrate (These are broken down quickly to be used for energy)

    • Fit Aid, Milk (white or chocolate), Fruit or Fruit pouch, Coconut Water, White Potato, Fruit Juice, Sports Drink, Sports Gel, Granola bar.

 

These items typically go down easily after intense workouts, when it is imperative to ingest carbohydrate, but the body may feel food averse.

 

Within 2 hours: Nutrient Dense, Complex Carbohydrates and Quality Protein.  (The difference between complex and simple carbs, is how quickly they break down)

    • Beans, Peas, Squash, Sweet Potatoes, Rice, Quinoa, Oatmeal, Barley, Whole-Grain Bread or Cereal or Crackers or pasta with Chicken, Fish, Eggs, Beef, Pork, Tofu, etc.

 

“But Coach, what about a beer?”  That’s a whole different blog post!

Why Collagen?

Why is Collagen such a favorite?  

Collagen is a protein structure found in all animals, including humans, that gives structure to our bones, cartilage, tendons, ligaments, skin, hair, nails, and many other vital body tissues. Think of it as the frame of your house. 

The lean-meat protein you find in other supplements is great for muscle building. But your body is made up of other types of protein, including collagen.

In an extreme simplification of human metabolism, it makes sense that to produce healthy collagen structures ourselves, we need to eat the things that make it, and the easiest way to do that is to consume the collagen of animals.

The most ancient way of getting collagen is through making bone broth or slow-cooking bone-in cuts of meat and eating everything that you can. These are still great options but don’t appeal to everyone.

Another option is to use a collagen supplement. These supplements are virtually tasteless and can be blended into beverages and foods that you already enjoy. A scoop in your morning coffee or tea? Mixed into a smoothie? Stirred into yogurt?

Human Random Control Trials suggest that collagen protein consumption of 10 grams per day can:

  • Reduce joint pain
  • Improve hair and nail strength/texture
  • Reduce the depth of wrinkles
  • Improve bone density when paired with other bone-building foods/supplements

As with other supplements that support tissue health, such as glucosamine and chondroitin, it is essential to be both consistent and patient giving yourself multiple weeks to determine if the addition of collagen is beneficial for your body. 

Where can I buy Collagen?  You will see it all over now in many stores – please check the ingredients to ensure you are getting a clean product.  And by clean, if you don’t know what an ingredient is…. Google it!   We sell the brand by Equip Foods at Crusher – and it is a clean form.  Come give it a try!