Dugan digs deep to get through all those snatches in Open Workout 19.4 Today's Wellness Wednesday topic is movement. It's easy to think of movement as exercise and therefore, as a CrossFitter, think that you get plenty of it. However, we need to move our bodies through low intensity motion as well. We need to bend, reach, walk, and stretch everyday. In fact, it can be a very nice break from our stressful lives to give ourselves the gift of a 5 min walk or 5 sun salutations. Motion is the lotion that keeps our joints and tissues supple and happy. If we rely on a CrossFit class for our sole source of movement then we could be missing out on the joy of a sunset stroll with our family, or a weekend hike with friends. Daily movement is an important component of a healthy lifestyle and is a great way to manage our stress. My Wellness Wednesday partner, Laini Gray of Gray Star Health, and I have included daily movement in our Foundations of Health video series. Check it out below, then get up and walk around the block. See you in class!
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Sofie, Why do You do CrossFit?What was your fitness "life" like before you started training with True Spirit CrossFit?
Before joining true spirit, I primarily just biked and ran. I had a little bit of a hard time keeping my workouts consistent, because I was doing them alone. I find it difficult to stay motivated and on schedule when I workout alone. What brought you to True Spirit CrossFit in the first place? Most cyclists today are doing some sort of cross training, on top of cycling. I wanted to get more agility, stamina, and just over all strength. Also, just changing up my usual workout was intriguing to me! What was your first impression? Has that changed? Everyone at the gym is welcoming and so nice! And they value their fitness, which is cool to be around like minded people. What was the first thing fun or positive thing you experienced while training with us? Right when I was introduced to the rowing machine, I really liked it. I love using maximum amounts of power, so that really allowed me to do that. The more classes I do, the more fun I have, the more I learn, and the more I get to know about CrossFit, my teammates, and the coaches! Are you working on any special CrossFit related skill now? Right now, I’m just really aiming for exact form on all exercises. How has you life changed since training with TSCF? CONFIDENCE! Not only do I feel more physically strong, but also mentally. Like if I can do that one workout, I can do anything. What's your favorite True Spirit CrossFit memory? The first time I met Amanda, I was completely in awe with her strength. Seeing her causally whip out like 10 headstand pushups. Wow! Also, one of my favorite workouts was going to Heidi’s class and we did so many lunges with quite a bit of weight. Loved that! Want visible muscles? Want six-pack abs? It all starts in the kitchen! Ask Steve, he worked with Coach Audy to get his macros on point and he's pretty happy with the results. The Myth of Spot ReductionIf I had a dollar for every time someone asked me which exercises to do so they can have abs, or how many Jane Fonda's they have to do to shrink their thighs, or what to do to stop the batwings from swinging I could buy myself that Mini Cooper Countryman I want so badly. All of these questions relate to the one myth, that no matter how much science has debunked, infomercials keep alive and kicking and that is the myth of spot reduction.
Spot reduction is the erroneous idea that you can do a specific exercise to reduce body fat in a specific part of your body to obtain a specific look. Most of these junk exercise routines and products (shake weight or thigh master anyone?) are targeted towards women, e.g. "21 days to flat abs! 2 Weeks to toned arms! 30 days butt lift challenge!" Don't believe me? Look Here. The truth is, to get toned (whatever the hell that means) or to have visible abs, or slimmer thighs, or arms that don't wave back at you, you have to reduce your OVERALL body fat AND lift weights. When I talk about lifting weights I don't mean lifting 5 pounds 100 times. You're better off lifting 20 pounds 25 times or 50 pounds 10 times. All three of those combinations equal 500 pounds lifted, but the heavier weights will have a greater impact on your metabolism, which will in turn burn more calories, which will in turn help you lose body fat. If you're frustrated because you have a part of your body that just seems to hold onto body fat, guess what? You're human! All of us are unique snowflakes and it is our hormones that have the biggest influence on our body composition. Our hormones are determined through a marriage of our genes AND our lifestyle (eating, sleeping, drinking and stress management). Not only that, where your body stored fat when you were 20 will change when you're 30, and will certainly change when your 40, and if you're a woman, hold onto your butts cause shit gets weird with menopause. There is no way you can crunch away your belly fat. You have to eat less calories than you burn to do that, and perhaps, if you're not genetically gifted you might not ever have visible abs. There are 2 very famous CrossFit Games athletes who have very low body fat percentages who aren't genetically gifted with a 6 pack. Camille Leblanc Bazinet and Jamie Haiya have both addressed body image in the CrossFit community. To achieve whatever body composition standard you want, first ask your self why you want it and second become very clear on what you're willing to do to get it. Getting your body fat low enough so that you have visible abs takes a lot of work and can come at a high price. Read this great article from Precision Nutrition on the high price of getting lean. You've heard our Coaches say time and again, "You can't out-exercise your diet" and "Six-packs are made in the kitchen." If you're ready to get your lifestyle in check, you're in luck. You can get personalized nutrition coaching with Audy! Be like Ava and Nannok and secure a bit o'time today to a bheith agat. For Courage, by John O’DonohueWhen the light around lessens |
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