In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
No Tuesday TECS WOD this week(5:15am); there WILL be TECS on Thursday morning.
Be ready for the colder weather!
An article I just found…
Many THANKS to my trainers for making CFU what it is today!!
All CrossFit Gyms Are NOT Created Equal
At least once a day, whether it be in the gym or at school, I am asked abnout the constant openings of new CrossFit gyms. People are concerned as to how it’s possible to open multiple CrossFits in one town, how you can trust all of these new facilities, how it will affect the CrossFit name and our gym, and most importantly, how to know the good from the bad…
When our gym opened, we were the only CrossFit on 95 North until one reaches Rhode Island. Since then, a slew of CrossFit gyms have popped up all over the State. In fact, most cities have more than one CrossFit gym, and there are few cities that are remain untapped.
When I started CrossFit, I went to CrossFit Milford. To be honest, at this point in time, it was a monopoly. There wasn’t another CrossFit gym for miles. I had nothing to compare it to, and contrasted to Globo-gym, it was amazing. Fortunately, I stumbled upon one of the best CrossFit gyms in the State without even realizing it.
I was lucky.
Now, with so many gyms present, this situation may not be as likely. And unfortunately, CrossFit “virgins” have the potential of walking into an under-qualified gym, and leaving with a bad taste for CrossFit in their mouths. Or, worse yet, leaving injured, not able to workout. Period.
So what do you do?
Well, with so many options in your backyard, it becomes ever-so-important to do your homework. What are the qualities that a good CrossFit gym should possess before you make your commitment to joining?
Surprisingly, it has little to do with price. In fact, I’d venture to say that you should question a “cheap” CrossFit facility. Why are they devaluing themselves? What quality are they going to give you if they are willing and able to “slash the market”?
In addition to this, finding a qualified CrossFit gym has nothing to do with the actual facility. It doesn’t matter how big the facility is (afterall, they are called boxes, are they not?). It doesn’t matter how well it’s painted. It doesn’t matter how new the equipment appears to be, as long as it works. And too be quite honest, the amount of equipment present doesn’t even dictate what makes it a “good” gym.
So what does?
Well, this is entirely subjective, but it is coming from an individual that has been in the CrossFit Community for 6 years (which is long for a CrossFitter), and in the fitness community for 18 years. I’ve competed in small competitions, to the CrossFit Games, and I’ve been to CrossFits on every coast. Here’s a simple checklist divided into three categories that I deem efficient when searching for a qualified CrossFit gym:
1. PROGRAMMING- Is the program balanced or biased (i.e. all strength or all long cardio)? Does it have a “one size fits all” mentality? To be honest, this thinking can work when one first joins CrossFit, but as time passes, workouts will need to be tailored to athletes who have been present for some time, and others that are newer. This will promote growth and decrease injury.
Also, is there a sufficient warm-up in the programming? Is the coach insistent that athletes warm-up?
2. COACHING- Are your coaches experienced? What are their degrees and certifications? Do they have more than just a CrossFit L1 Certification and are they working towards continuing their education? This is not to say that there can’t be coaches with less experience and training, but there should be an “anchor” coach, a “go-to” person who can decide on crucial matters.
Are the coaches credible? Do they follow CrossFit methodology themselves? Do they look like they do (this does not mean they have to be ripped, but they should appear healthy or as if they are working towards this)? Can they demonstrate most movements well and adhere to CrossFit standards during workouts? Now, before you get crazy, I am not asserting that coaches should be CrossFit Games athletes; sometimes the best athletes cannot communicate this in a coaching environment. However, a GOOD COACH should know and understand the movement standards, and they should be able to demonstrate this, or a modified version, for his/her athletes. Are these movement standards explained, reviewed daily, and demonstrated before the lifting begins?
Does your coach have the knowledge to modify movements when you are injured, or does he/she push you to “work through” injuries?
Does your coach have a positive attitude with a blend of constructive criticism that will make you better? No one ever improves from being told that they are always doing a good job. You’re here to become better, not to be coddled.
3. COMMUNITY- Is there a motivational, positive atmosphere in the gym? Is there good rapport between the trainers and athletes? Is there camaraderie between athletes? Did you feel welcomed when you entered and inspired and accomplished when you left?
I realize that this may seem like a lot, but it is important to do your homework when making an expensive investment; no, I am not referring to the money that a CrossFit gym costs, but the investment that you are making in your greatest asset: YOURSELF. As the market becomes more and more saturated, on the outside it may seem difficult to differentiate the good from the bad. If an educated decision is made, I guarantee you that CrossFit can be the BEST investment that you can ever make.
Article I came across today…remember the trainers and I are there to help you. You may not like what we say sometimes, but sometimes a little “tough love” is what people need to get over that little plateau. Do what YOU have to do in order to be BETTER THAN YESTERDAY!!
Just Stop – And 8 Other Things Your Trainer Wishes to Tell You
Becca Borawski
Managing Editor
It’s time you know what your trainer is actually thinking about you. The truth is, there are times when your trainer wants to say something that you just don’t want to hear. The trainer will feel deeply compelled to say these things, but will also have reservations based on the fact you are paying him or her money. And no matter how much you need to hear the truth, your trainer will harbor concerns that you will find the truth inappropriate or unfulfilling and take your business elsewhere. So your trainer remains tight-lipped despite the fact you continue your eye-rolling, forehead-smacking behavior.
And then there are those of us trainers who do indeed say these things to our clients. Not because we’re obnoxious, not because we’re jerks or bad at communicating – quite the opposite in fact. We say these things you don’t want to hear because we love you, we want you to succeed, and we think truth is the best medicine for what ails your health and fitness.
Sometimes a trainer will also refrain from telling you the truth because of a worry you won’t like him or her anymore. Personally, I couldn’t care less if you like me. This isn’t high school. This is your life. This is your body, your longevity, and your athletic performance. There’s no space for “liking” all the facets involved in optimizing your health, including me. One of my clients once told me, “When we’re not in class, I really like you, but when we’re in class, I really $%#ing hate you.” I must have laughed for a good ten minutes after that.
So, here’s a little dose for all of you who haven’t had the opportunity to take a class or experience a private session with me. Here’s a little “Tough Love Becca” for you all:
1. Just stop telling me you don’t like vegetables.
That might be a valid statement from a toddler. That is not an acceptable statement from a grown human being. First, I don’t care if you don’t like vegetables. Second, grown ups do things because they are the right things to do, not because it’s what they feel like doing or don’t feel like doing. Third, have you seriously tried every vegetable on the planet and you hate them all? Quit making excuses that leave you with nothing to eat except bacon and gluten-free junk food. Practice eating like an adult. You might be surprised at what you do end up enjoying over time.
2. Just stop telling me you don’t have time.
That’s not true. You have 24 hours in the day, just like the rest of us. What you mean to say is, “It’s not a priority.” If you tell me your fitness isn’t a priority, I can’t argue with that. That’s your right and your choice. And if you tell me that, then I’ll tell you to go away and come back when your health and fitness are a priority. But until then, be honest with yourself and quit making it about “time.”
3. Just stop talking about your metabolism.
We all have one. That is as much as needs to be discussed. Yes, some people have “fast” metabolisms and some people have “slow” ones. It’s far less likely that you were cursed with a horribly slow one, than it is that you are eating improperly and entirely too much. Get your thyroid checked if you insist, but I’d rather you kept a food journal and we checked that together instead. Quit using the mythical metabolism as an excuse and do what needs to be done to care for your unique body – slow, fast, or otherwise. Stop making yourself a victim and start loving what you got.
4. Just stop telling me about the eighteen other workouts you did today.
I will kick you out of the gym and send you home. I’m so not kidding. Don’t tell me you did kettlebells this morning, CrossFit class at lunch, and now you’re showing up to my strength class after finishing kickboxing. Do not take my 6:00pm class and think you’re going to spend the 7:00pm hour rowing away on the ergometer in the courtyard. I will send you home, I will take away all your toys, and I won’t laugh at your epic tales. I will threaten you with horror stories of overtraining instead, and I won’t think you’re uber-fit or even the tiniest bit badass. I will think you are displaying obsessive behavior and are likely on the brink of a biological catastrophe. Stop thinking too much is too cool. Stop training and go home.
5. Just stop asking me what ab exercises will give you a six-pack.
If any cliché off the Internet was ever actually true, it’s the oft-repeated phrase, “Abs are made in the kitchen.” Abs show up because you are lean. Leanness happens because you eat well (which means you eat things like vegetables). Neither visible abs nor leanness necessarily connotes health or athleticism. Sumo wrestlers have some strong abs, but you can’t see them. Fedor Emelianenko has a potbelly, but I wouldn’t mess with him. On the flip side, just about every homeless person in Santa Monica, California has a badass six-pack. It’s not ‘cause they’re doing sit ups. Stop asking me these “ab” questions and start lifting some heavy stuff and eating right.
6. Just stop bragging about your injuries.
Injuries aren’t funny and they aren’t entertaining. And yes, that includes your ripped-up palms you keep posting photos of on Facebook (and I can say that because I’ve done it myself a few times in my own sordid training history). I don’t care that you did a thousand reps, bro. I do care that you learn how to take care of yourself so you can keep coming back to train every day. The vast majority of us are nothing special in the athletic department. And while it’s fun to push ourselves hard, sometimes we need to tipsy-toe back to reality. Injuries are bad things. Stop bragging about them and instead do everything you can to prevent them.
7. Just stop telling me you don’t like that exercise.
That’s cool you want to share your feelings me and tell me what you do and don’t like. I actually do like having those discussions, but more from a mental toughness and psychological aspect. So please don’t expect me to take your dislikes into consideration when it comes to designing a workout, and don’t expect me to respond to you with more than, “That’s nice, now do it anyway.” I’m having you do something because it’s good for you, not because it makes you feel warm and fuzzy. Consider whatever it is the vegetable of exercises.
8. Just stop asking me for advice and then telling me why you can’t do it.
If you ask me, “Hey, how do I achieve [insert goal here],” and I respond by saying, “Wow, that’s awesome, here’s what you need to do – [insert steps A, B, and C],” then do not continue the conversation by proceeding to tell me why steps A, B, and C are impossible. And most certainly do not then ask me what you should do instead of steps A, B, and C.
You should do A, B, and C.
You’re just not that special. I mean, you are special and I love you, but you’re not physically special. You’re a human being, just like the rest of us. We’re all made of the same general parts and we all move about in the same general way. Yes, there are nuances, perhaps A1 and A2, but you still gotta do A, alright? Stop trying to make yourself so unique that no training program could possibly apply to you.
9. Just stop.
Yes, just stop. Stop all of it. Stop before you even open your mouth. But remember, I’m only telling you all this because I love you and I want your hard work to count for everything, not nothing. Now go eat your broccoli and sand your calluses.
There will be NO Thursday morning TECS WOD. We will still have tonight’s 5:30pm TECS WOD.
Please check Wednesday’s regular blog for changes in the November TECS WOD schedule.
Oh and don’t forget to come in costume on Thursday for WOD-O-WEEN! 🙂
What To Do and Not To Do…good article on dismissing the myths of females lifting weights.
If you have a few minutes and you want to do right by your body, then read the article…
I’ve authored many articles throughout my years in the fitness industry. Some are informative, some personal, some funny, and some inspirational. Some, like this one, are tough. While I’m not the kind of “bootcamp” trainer who gets down on all fours and barks orders at her clients, I AM the kind of trainer who is more than ok with dishing out a little tough love every now and again. So have a seat and get ready.
I train a myriad of clients, all age ranges, both male and female, but by in large I work with women. I love training women, truly, I do, mostly because I’m aware of the power fitness has to change a woman’s life, as it changed mine, and I cherish the chance to be able to share that with others. However, I work with a lot of women who, at some point or another during the process of being a client of mine have made statements to me that echo the following (no particular order)
I don’t want to lift, the gym scares me.
I want to tone up.
I don’t want to lift because I don’t want to be bulky.
I don’t want to look like a bodybuilder.
I struggle with these statements. I truly do. As a girl who is loyal to her barbell and to the amazing things it has done for my physique I can honestly say that, as a woman, avoiding weight- good intense heavy weight in favor of running face first into aerobics class is probably one of the biggest fitness faux pas you can make. Stay seated, keep reading, I’ll tell you why.
First off, let me state that the core movements in ANY program of mine, or those of my clients are full body, functional, NATURAL movement. Squats, deadlifts, rows, pull ups, presses, dips…. Not “tricep kickbacks” or “pectoral flys” or “hammer curls”. While those isometric movements may manage to find their way into the program of someone whose muscle requires some sculpting work, the crux of any program I write is always some form of movement which will elicit a high neuroendocrine response. Training in a way which produces a high neuroendocrine response increases the amount of growth hormone the body releases. Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin like growth factor, and increased muscle mass and bone density- ALL effects that result from inducing a high neuroendocrine response. This elevates the hormones and mimics that hormonal changes sought after in exogenous hormonal therapy (aka roids), without the negative side effects. Heavy load training, short rest between sets, high heart rate, high intensity training, short rest intervals, and the inclusion of compound multi joint, total body functional movements are all ways in which you can elicit that response- isolation movements don’t cut it. Training with a barbell, dumbbells, incorporating high intensity movement and plyometrics, mastering control of your own bodyweight through gymnastics and calisthenics- these are all ways which set you up to get leaner without sending the body into a catabolic (muscle wasting state). This results in a dense, lean, trim and muscular physique, the GOAL body desired by most women I speak to.
I DON’T WANT TO LIFT WEIGHTS, THE GYM SCARES ME:
There is no law that says in order to lift weights you NEED to belong to a gym. I’m well aware of the problems a conventional gym atmosphere can present- one of which includes the fear of being judged, especially if you’re new to strength training. But you do not need a gym to lift. In fact I encourage my clients to think of their fitness as being something that takes place each and every moment in every arena of their lives, not just within the confines of a gym. Through very little financial investment you can set up dumbbells or kettlebells, medicine balls, some bands or a barbell in your home. I can come up with countless workouts involving those few implements that will induct you into the realm of strength training without you EVER having to set foot in a gym. Use your own bodyweight, perhaps the best strength training tool of all through movements like push ups, burpees, or bodyweight squats.
Don’t use a fear of the gym as a reason to avoid good weight training. Find ways to create an environment at home which enables you to gain comfort with strength training and then contemplate hitting a gym. When you do- be picky, look for a facility that encourages, inspires, and welcomes you. The last thing you want to do is invest in a membership somewhere that you never ever use because you don’t like the atmosphere, the clientele, equipment and so on.
I WANT TO TONE UP:
The idea of “toning your muscles” is one of the biggest lies cemented in conventional wisdom. If I had a nickel for every woman who told me she wanted to “tone” her muscle I could’ve retired and moved to the Bahamas years ago. Maybe not quite, but you get my drift.
The truth is there is no such thing as “toning your muscles.”Sorry, it doesn’t exist. The concept of “toning” (or what people THINK of when they think of toning) is a combination of two very real things: gaining muscle mass and reducing excess body fat. Mainstream thought about “muscle tone” doesn’t reflect the reality of achieving it. Most people think if you use light weight at high reps then you will tone your muscles. This results in a trim, lean body that’s not too bulky and has good muscle definition.
This is a load of bull. It actually PAINED me to type it.
Here’s the first half of the truth: Muscles are fixed at all ends by tendons and bone. They do not magically assume different shapes. Sets of 2-3 reps do not produce the shape of a triangle while 10-12 reps produce the shape of a square. Muscles just don’t have that much artistic freedom. However, muscles do change by growing in response to exercise. That’s the first half of the equation in achieving what most people want when they refer to muscle tone: larger muscles. Oh yes. You read me right ladies- when you talk about getting “toned” what you’re REALLY saying is two things- 1) I want to lose fat and 2) I WANT BIGGER MUSCLES.
That doesn’t have to mean Conan large but if you’ll honestly analyze what you’re thinking about when the fallacy of muscle tone comes to mind, you’ll find that growing your muscles to some degree is certainly a part of it. The good news is that mainstream thought on toning has a tiny element of truth to it: High rep schemes with low weight do stimulate muscle growth. However,low rep schemes with heavier weight stimulate it much more. I’m not advocating one rep scheme at the expense of the other, my advice is a balanced program that mixes time with heavy weight and time with higher reps, like CrossFit! But if you want larger muscles (part of the elusive muscle tone) then you can’t be hesitant to lift heavy. Most people think lifting heavy is not part of “toning,” but I personally think that’s probably because lifting heavy is tough and requires a backbone. You need commitment, motivation and determination. Tossing around a 200+ lb deadlift is a far different battle then playing with 5lb dumbbells, and let’s face it, people like to find reasons not to do things that are difficult. We like easy. Easy is good. But easy doesn’t get you results.
The second half of the truth: body fat is all that really determines how well your muscles can be seen. And the VISUAL of a lean, sculpted, MUSCULAR body is what most women WANT when they say that stupid word “toned”. While some form of physical exercise will undoubtedly make you leaner, the unfortunate truth is that diet is the dominant factor controlling your body fat. Abs are made in the kitchen—not on an Abmat, a GHD machine, and certainly not on some contraption with cables. Yeah, that kind of sucks, but it’s true. And I promise you this, lfiting heavy will NOT make you gain size, but eating anything and everything in sight surely WILL.
Strength training and pristine nutrition is how you get the look you want. The “toned” look so to speak. And by strength training I mean a good mix of heavy lifting, barbell play, dumbbell work, and lighter high rep exercises in functional movements. That will translate to larger muscles. Larger muscles is half the battle in creating a “toned” look. The second part of the battle is achieving pristine nutrition.
I DON’T WANT TO LIFT BECAUSE I DON’T WANT TO BE BULKY & I DON’T WANT TO LOOK LIKE A BODYBUILDER:
Women simply do not possess the hormonal profile needed to mass up under heavy weight. We don’t possess enough testosterone. SO, if you are a woman and you are lifting heavy AND gaining “size” or “mass” then you’re either a) eating sub par when it comes to nutrition or b) taking “stuff” and not fessing up to it.
If you WANT to just “lose weight” and be skinny, that’s fine, go hit up the elliptical or the recumbent bike for three hours a day and don’t eat anything. That being said, I’ve worked with women who start with this mentality and adopt a new one when they start to FEEL what REAL fitness (Not step class, Les Mills, or leisurely strolls on the treadmill.) can do for you physically, mentally, and spiritually. They feel empowered by lifting, they gain confidence through an increase in strength and they learn daily what they’re capable of doing, physically, which is a very freeing and beautiful feeling.
Looking like a 12 year old girl is for 12 year old girls. And if you think you already have too much muscle I hate to break it to you but you don’t. If you’re glaring at your screen right now saying, “Alli doesn’t know what she’s talking about I’m just genetically bulky.” or, “I’m an exception to what she is talking about.” You’re lying to yourself. I’ve broken down the body composition of countless females and EVERY SINGLE WOMAN who thought that they were already bulky simply had a very high body-fat percentage. Period.
As for the female bodybuilding comment- I have to say that those women look that way BY INTENT. Their body is a very deliberate look achieved through very extreme measures, usually including hormone therapy (steroids) along with a strength and conditioning program designed to make you look as muscular as possible with no real desire to actually improve physical performance. The majority of bodybuilders are NOT weightlifters. They are not worried about becoming stronger, or better conditioned, or even remaining healthy. In essence they’re the opposite of CrossFit or training for athletic performance and function. I compete in figure so I am in NO WAY SHAPE OR FORM bashing female bodybuilders, they are among the most dedicated and hardest working athletes in the world. That being said, their entire sport is basically built upon the idea of LOOKING good. The judges in bodybuilding don’t award points for anything else, and therefore the way their body looks is INTENTIONAL. They didn’t start lifting and get that way by accident. IT was by design. So unless you set foot into the gym with that same design in mind- I can almost guarantee you that you will not one day, miraculously wake up looking like a pro female bodybuilder from picking up heavy weight here and there.
All that being said, this article would be a waste if I didn’t at least offer some general tips towards getting into that lean, chiseled, muscular body you’re craving. But for starters, in order to be open to changing your body you need to be willing to let go of what you THINK you know about what it means to have a fitness physique.
You do not need to do 3 hours of cardio a day and in fact doing so can be VERY unhealthy and metabolically damaging.
You do not need to live off of tilapia and asparagus
There are no aerobics classes
You do not need to avoid dietary fat
You do not need to opt for the “low cal”, “low fat”, “no fat” or “sugar free” versions of things.
You do not need the colored weights. You do NOT need to lift light!
Special K is not a breakfast
Diet Coke does not count for hyrdration
You do not need to live off lettuce
You do not need to under eat all the time
You do not need to “no carb”, “low carb” or “carb free” it
You do not need expensive gadgets, heart rate monitors, fancy computer programs or the latest Dr Oz detox to get the body you want
INSTEAD, you need to
Eat at levels to support your activity but not promote bodyfat
Eat carbs (the RIGHT kinds)
Eat fat (the RIGHT kinds)
Eat lean proteins
Hydrate with water
Pick up a barbell. A kettlebell. A sandbag. A tire. A dumbbell. I don’t care, but PICK UP HEAVY WEIGHT
Master the basics. The pushup. The pullup. The squat. The deadlift.
Don’t think of “cardio” as being confined to the elliptical. Think of plyometrics, sprint drills, hill runs, prowler pushes, sled drags, tire flips
Get intense. IF you’re training heavy GO HEAVY. If you’re doing sprints pound them out!
Abandon long duration cardio and try to rely mostly on plyometrics and HIIT for the “cardio” component of your training. Or use a barbell. Clean a barbell 50x. You’ll sweat trust me.
Do burpees.
Reduce or eliminate refined sugars completely (not fruit but doughnuts and the like)
Rely on whole natural foods for your primary source of fuel (no bars, pre packaged items etc)
Stick to the outer isles of the grocery store
Think lean meats, veggies, fruits, nuts, seeds, etc
EAT! Resist the urge to reduce calories, cut macronutrients from your diet or resort to other drastic measures.
Until you master solid nutrition and proper training don’t waste your hard earned money on a bazillion different supplements or other “get fit quick” fixes
Train for YOU, at YOUR level, for YOUR goals. What works for your neighbor works for them, great. You need to do what works for you.
Eat real food. Lift real weight. Get real results. That’s the bottom line. No gimmicks. No pills, powders, or potions. Eating lean, nutrient dense natural foods and lifting real weight WILL put you in the feminine, muscular, tight body you’re craving ladies.
I promise.
Now grab a barbell, and get to work.
Allison Moyer
B.S
C.P.T/C.S.N/ C.S.C.C
CF-L1 Certified
www.alli-fitness.com
www.predator-diet.com
www.fitpaleo.com
Last week of October?!? Where the heck did it go? 2 months til Christmas…a month til Thanksgiving?!? You know what the holiday season means, right?? Lots ‘O Food and Lots ‘O Excuses! Don’t let the Excuse Trap drag you down! Make a pact right now with yourself of what you want to achieve prior to the end of 2013!
You GET TO! Remember that! See ya at the box! 🙂 I’m back… 😉
Fear is an emotion we do not like to experience. Yet remember, it can also end up becoming the motivating factor to get you to finally take action. You finally decide to “move forward”. When you experience fear, your body and mind respond with a “fight or flight” stance. It has its purpose.
Anxiety can cause you to become paralyzed due to being overwhelmed. Fear… Will limit your choices. This brings a new clarity to your life. You’re forced to choose action. You either move away from something or muster the courage to face it. And when you face it you’re finally able to fight it. So are you afraid?…if so RUN with it. Appreciate what you have. Know that you are more than capable NOW. Let it motivate you. Turn fear into courage. Make it work for you… take charge…you are in control!
What is holding you back? What do you want to take control of today and get past? FEAR- false evidence appearing real…
Be at the box by 630 for instructions! BYOB…There’s still room for teams!!
Fun is in store!! You don’t wanna miss! 🙂
Putting this on the website since I know some of you probably haven’t heard through Facebook…surgery went well had a labrum tear, slight rotator cuff tear, had to reattach some of the bicep tendon and had a bone spur shaved off still a little groggy but I’ll be back in business soon! Take care and thanks everyone for the prayers!!
Now go and do some Burpees for me!
By the way if you haven’t liked CrossFit Unstoppable on Facebook go ahead and do that now!
Coach
This is a post from my very dear friend, Michelle, who by the way got me started with this craziness of CrossFit!
I’m really tired of people making excuses…what are your goals, how do you want to look by the end of 2013?? There’s only 2 months and 8 days left…what are YOU going to FO to help YOU?!?
I want to help…help me help you! 😉
“What time? It’s the bear syndrome time! People start sleeping in instead of keeping up their morning routine of going to the gym.
It’s feed the bear time as well. I see it every year, the big sweaters come out and the treats start showing up in the break-room. Be it Halloween, Football Friday, or the holidays the food starts coming out en masse and all good intentions go straight to the bottom of the priority list.
What can you do to keep yourself on track during the colder months of the year?
Remind yourself of your goals. Make post it notes to remind yourself of why you don’t need to hit the break-room every time a load of junk shows up.
Be very selective of your picking and choosing. Have a treat, just don’t have a treat every day or two or three times a day at that.
Bring something healthy to snack, yes, be that girl or guy, you know, the one everyone KNOWS will bring something healthy. For me, I always try to be the one bringing the protein. That way at least I know there will be something for me to munch on. Yep I’m selfish like that.
And lastly, keep yourself moving. Don’t let the cold weather become your excuse to derail your efforts.”
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
