Number 1 killer in America?heart disease. No surprise there. Our nation is full of overweight, under active individuals that don?t see the future that awaits them. However, don?t get?the impression that if you don?t fall into overweight or under active that you evade heart problems all together. Poor nutrition, inadequate amount of exercise, stress and even genetics can all cause high blood pressure and put you at risk for heart attack. The American Heart Association recommends 40 minutes of moderate to vigorous activity 3-4 times per week to lower blood pressure. Yep you guessed it, CrossFit is considered a vigorous form of exercise. Since most of you fall down after the WOD we think you?d agree.
Talking with a lot of our members, you live in a high stress world with work and kids and tasks each and every day. You feel like you are going non-stop. You try everything you can to make it to the box even once or twice per week, and that?s a great start, but at some point your body is going to need a change. You?re going to need more.
CrossFit is great exercise for the heart. Constantly varying between circuits, strength movements, endurance WODs or short bursts of high intensity ones. All of which make the heart stronger, lowers blood pressure and increases not only life expectancy but also quality of life. We?re a family oriented box. We hang out with each other, play with your kids, ask about your life and want the best for you and your family. Your body is run on the beat of your heart, we want to help do everything in our power to make it the strongest beat it can be.
Make a commitment! Try adding 1 more day a week in the box and see what changes occur. You?d be surprised how much just 1 more day can improve your body?s well being. We challenge you to go out of your comfort zone. Push a little more than you may be comfortable doing. Focus on the struggle, and learn to go harder. Reach deep down and find what motivates you: your kids, your family, competition, the person next to you, or just the feel of a good burn and sweat. We all have our own reasons for choosing CrossFit, but at the core of our being we all want to be healthy and live long a healthy lives with the people we love.
Take care of your body, take care of your soul, you only get one. Ask for help when you need it and dig deep when you have to. Find that next level inside you so you and your heart can keep getting stronger and healthier. Contact us today for a free class if you are new to Crossfit. We want to be your health partner.
Everyone knows that water is good for them and may understand the basic importance of water and what it does for you. The unfortunate side is that most people do not value it like they should which could possibly be because they truly don?t know many of the other important benefits that come with it. To refer to some of the common benefits of H2O, check out the previous article we posted here?about water.
Outside of hydration, aiding in metabolism and digestion, and fighting headaches water provides many other useful aids in health, lifestyle, and training that people tend to overlook. This article is meant to focus on those areas to help you get more excited and value water more. So here is a list of some overlooked benefits. Your body will love you for it!
Improves Your Mood
- Even if you are mildly dehydrated it can impact your mood. So keep the water close so you feel refreshed.
Naturally Prevents Headaches
- According to studies going to long without water can trigger a headache or migraine, so by consistently drinking water it reduces the trigger to occur.
- Lubricates joints and cartilage
- It keeps the joints hydrated and reduces stiffness
- Cartilage which protects bones is made up of 85% water
Aids In Cold Weather Workouts
- Cold weather can dehydrate you just as much as hot weather.
- We lose water through respiration, and when we exercise in the cold we work harder under the layers and therefore sweat and breathe heavier.
- Cold weather reduces thirst and water cravings, increasing dehydration rate.
Eat Your Water
- Fruits in vegetable that have high water content such as watermelon, cucumber, and strawberries also contain other nutrients that aid in hydration and provide good nutritious snacks.
Improves Skin Health
- Staying hydrated reduces wrinkles by delivery nutrients to the skin cells and helps maintain elasticity.
- Aids in reducing dryness and cracking especially during the cold months.
Exercise In It
- Aerobic workouts in water is great for low impact ? low stress cardio exercise.
- Getting in a good pool workout is great the change up your routine and will aid in recovery between weight training or high impact training sessions.
Soak It Up
- Spa therapy can help relieve pain and aid in relaxation.
- A hot bath with Epson salts can help your muscles relax and relieve tension.
How Much Do I Need To Stay Hydrated
I wanted to include it to?remind everyone how much they need or how to figure out how much.
- Take your bodyweight and divide by 2 to find how many ounces you need
- Divide the ounces by 8 to give you the amount of cups.
- This will give you a baseline but may need to increase depending on your activity level.
- A good goal would be 80-100oz
Now that the New Year health and fitness resolutions are upon us, I challenge everyone to not only get fit and healthy by exercising and improving their nutrition but to make an additional resolution and value water. If people can truly understand the importance of what it can do for them then more resolutions will be successful. Quality of life will be improved which will carry over into other aspects of life such as productivity, mood, and fitness and performance.
So get rid of the high calorie sugary, over caffeinated drinks and start drinking some ice cold water. Then come see us at CrossFit Collinsville for help with your New Year?s Resolutions! Our trainers will help you stay accountable to see your resolution through and be successful in reaching your goals through the entire year!
The weather in this area can sometimes be as predictable as the lottery. One day you may be out playing with the kids in shorts and the next day you?re bundling up to get the newspaper. One thing that is consistent is the snow in January. Initially everyone gets excited for the first snow of the season, especially around the holidays. Snow can be very pretty and have a calming aspect to it, but our patience quickly wears thin and we can?t wait for it to be gone. If we have the winter that we did last year then you better prepare yourself now and get your shovel and winter boots ready to go. Unless you have a neighbor kid come shovel your sidewalks and driveway then get ready. I have put together some tips for everyone to help them with their snow removal process and reduce the usual back pain and fatigue. These tips will help you do it efficiently and safely!
Before Heading Outside Make Sure You Dress Appropriately
- Wear enough layers to keep you warm but doesn?t restrict your movement, also, boots, gloves, and a hat that will keep you dry and warm.
Have a Plan of Attack
- Think about where you plan to move the snow beforehand so you don?t have to move it more than once.
- If you are doing this before work plan ahead so you can do the job right and safely.
Choose the Right Shovel
- Pick one that has a curved handle, this will allow you to keep your back straight and reduce back pain.
- Use a shovel that is light weight and not too big and allows you to push the snow instead of lifting.
- Your back will get wore out quickly if you constantly try to lift large amounts of snow and move it.
Use Proper Technique When Shoveling (This may be the most important tip!)
- Just like anything else there is a right way and a wrong way to do it. You wouldn?t just walk up to a barbell and try deadlifting it without setting your spine and bracing yourself would you? I hope not!! Same goes for moving snow.
- Before you head outside make sure you warm up your body and loosen up your muscles.
- Hand placement is important. Spread your hands out to create leverage.
- Maintain posture in your back to keep your natural curve.
- Brace your back by breathing in to your belly before you attempt to push or lift the snow.
- Set your feet in an athletic stance to create a strong foundation.
- Make sure you are using your legs. Bend at the knees not at the waist and don?t twist to throw the snow.
- Take breaks when needed.
- Shoveling snow is hard work so don?t overexert yourself. Although, it can be a great workout.
- If you dressed appropriately (see point 1) then you will be sweating before you finish the job and need to replace those fluids.
- Before going for the coffee or hot tea drink 24-32 oz of water.
These snow shoveling pointers should help reduce the headache of those snow covered sidewalks and keep you pain free. Another way to get yourself ready for this task is to make sure your body is ready for this demand. The coaches at CrossFit Collinsville are here to help you get fit and healthy so that you are ready to go for the winter and the future. Don?t hesitate to contact us about trying a class and getting started on your journey to a healthier and stronger life.