Fitness

Why You Should Try Crossfit...or something similar

Crossfit could be deemed as one of those "new" workouts that people think is a fad. I'm here to tell you that it's not (and not just because the Crossfit Games are now televised). I tried Crossfit a couple years ago after a friend- thanks Kayleen!- suggested it. I will admit, I was very hesitant when I walked in. For one, it really didn't look like a gym. I sorry, but no weight machines? No ellipticals?  A crossfit gym needs some racks with weights, pull up bars, rings, kettlebells, tires and mats, and that is it. The trainer assured me that he could work with any level, so I came back the next day and did a fitness test (squats, pushups, pullups) and he calculated my time. I felt like I was back in PE...not the fondest of memories. But I said screw it and decided to give it a month. Sure enough, I fell in love and went back regularly (until my gym closed...sad day).

Crossfit is based off of functional moves. The theory behind it, is that you can do the workouts anywhere with anything (bags of groceries, etc). Can you hurt yourself? Absolutely. But that's with any gym, any workout, any trainer. You know your body better than anyone else, so listen to it. So why is Crossfit so stinkin' popular? Here's what I think...

1) The moves change daily and you will rarely repeat a workout in a month. There is NO room for boredom. Some days you're running, other days you're pushing tires, and others you're swinging a kettlebell over your head. People like variety as do our muscles. Changing up your workouts so often keeps you engaged and prevents your body from hitting a plateau...hence, quicker results.

2) Crossfit really is for everyone. I started out as a beginner lifting the lightest weights possible, and running like a snail. After a couple of months I was holding my own and my weights and time had gotten better. Whether you're an athlete, a fitness pro, or a beginner, Crossfit is customizable to your level.

3) It's a contest. Now who doesn't like a little challenge? Each workout your weight and time is posted for the gym to see. I don't know about you all, but that was motivation to me. I NEVER wanted to see myself lifting the lightest weight or being the slowest in the group. Doing the workouts with other people kept me accountable and pushing myself a little harder each time.

4) You can do it anywhere. There are a ton of apps available, or you can just write down your workout each time you do it, and have that little list handy. If your gym is closed one day, or you're traveling, you can choose from your handy list and do it anywhere. Don't have weights? That's fine, make it a push-up and air squat day, or do Death by Burpees (it really is death). No matter where you are, you can find a workout to do.

5) The workouts are short. And I mean SHORT. I hate long workouts. I've never understood people who ran on a treadmill for 45-60min a day. I would fall asleep running. I want to get in and get out as quickly as possible, BUT I want to feel like I actually worked. Sometimes Crossfit workouts are as short as 10min or as long as 30. No matter what, I promise that you WILL feel like you got a fantastic workout in.

Still not convinced? Most gyms will let you try one session (or even a week) for free. I am currently not at a Crossfit gym since mine shut down. However, there are alternatives. I do my workouts from home these days and still have an app on my phone for days I feel all Crossfitty. I also do T25 which reminds me of Crossfit due to all the functional moves and the constant change-up (plus, I don't have to leave my house to do it). I'll be honest, Crossfit gyms are p.r.i.c.e.y. Like $100+ per month. So if you can't afford it, understandable. But take the theory and run with it- constant change up, and functional moves. Check out the crossfit.com website. Try T25 or P90x (both similar concepts) and do it from home. Just don't be that person that runs on a treadmill every day ;)

Fitness Tips for Success

How many times have you started a diet or swore that you would drop 10lbs, and it never happened? I know that's many of us. Sometimes it's just because we're full of excuses, and other times it's because we're training completely wrong. If you run for an hour on the treadmill several times a week, or find yourself doing the same machines at the gym, read on because yes, you are doing it wrong.

Unfortunately there are about a bazillion different theories out there about fitness. Sure, nutrition is 85% of having a smokin' body, but the other 15% counts too. Here are some simple, reliable fitness tips to get you on your way to a better body.

1) Cardio is great, but really you don't need more than 30min at a time, 2-4x weekly. Did you know that too much cardio can actually put your body in a catabolic state and will start burning your muscle? If you're a cardio junkie, cut back. 

2) Intervals are the best bang for your buck (aka HIIT). This type of workout depletes the body of blood glycogen which allows you to burn fat, and in addition, revs up your metabolism and keeps you burning fat long after your workout. Interval training can be done on a treadmill, cycling, and even with weights. A simple example would be 1min medium effort, 1min extreme effort, 30sec easy effort, and repeating through your workout. (*photo courtesy of ACE fitness)

3) Lifting weights will help you lose fat and tone you at the same time. Many of my female friends are scared to lift weights. I think they see pictures in magazines of weight lifters (aghhh they sorta scare me too!) and are immediately under the assumption that lifting weights will turn them into female Arnold Schwarzeneggers. Wrong. Similar to HIIT training, lifting weights will allow you to continue burning fat throughout the day, and ultimately will leave you with curves, not scary muscles. You should be lifting 3-5x weekly. Just make sure you are lifting heavy enough. An easy rule of thumb- you should reach failure anywhere between 6-10reps. Anything more and you are lifting too light.

4) Switch it up. If you are doing the same routine during the week, you will plateau and not see any results. Our bodies like change. Switching up your cardio and weight routines will create muscle confusion which will give you faster results.

5) Schedule a time to workout, and follow it. Working out should be like eating, or going to work, etc. It is a MANDATORY part of your day for your wellness. Figure out a time that works for you and make that your workout time. If you schedule it in like an appointment, you will be more likely to do it.

My favorite moves?

*Planks- they are great for building endurance in your abs, back, and overall core.
*Deadlifts (stiff-legged and one-legged)- they give you sexy hamstrings and strengthen your back.
 *Squats- they target your quads, hamstrings and glutes. Lift heavy for these, and switch it up. I do traditional squats, sumo squats, plie squats, wall squats, BOSU ball squats...pretty sure I could keep going.
*Pushups- a simple way to work your chest. By slightly moving your hands (wide, close, one far one close) you can attack different muscles within the chest
*Barbell pullover- this move works your lats, shoulders and triceps (great for summer tank tops!)

Body Beast

Let me just start by saying that weights do not make women bulky. Testosterone and ice cream do. And fast food. Weights however, make women toned and strong. I have never been hesitant in lifting weights, although I don't think I was lifting heavier enough or switching up my routine enough. My workouts have been consistent (4-6x weekly) for about a year, and while I have noticed results, I couldn't get rid of these pesky abs. Is it me, or do they just seem to stay the same no matter what? Ugh..frustrating. Anyhow, I had been using Beachbody products and loved them, but then read about their Body Beast program which seemed geared towards men. My husband was interested but I was hesitant to get it for him since he already lifts at the gym 5x a week, and bikes 3x a week. What could this program possibly offer him? Well, we purchased it and I started doing some workouts. For 6mo I randomly did workouts and started to see more muscle. Finally, two weeks ago I decided to just go for it and do the program from start to finish. While the program didn't terrify me, the nutrition did. I'm sorry, but I learned to eat at a calorie deficit (like 1300-1400 calories daily), not to increase drastically (the program suggested I eat 2300 calories daily..say whaaaa??). I read up on it at bodybuilding.com and probably a million other sites. And...I'll be damned. Apparently upping your calories while lifting can get you out of a plateau and help form some beautiful muscles. Obviously you can't fuel yourself with crap (I'm eating 95% clean) or you'll just pack on fat, but you can certainly eat until your hearts content. So, my message to all you ladies...lift weights and EAT UP!! Here's what two weeks has done so far, and you better believe I'll be posting more results along the way :)