Tag: wellness

Rest & Recovery

Rest days…some people are good at them, some are not; that’s the plain honest truth. When I talk rest, I mean not doing a hard work and giving your body a day or two to recover. Some people like to workout at CFU all week then take the weekends off and maybe go for a walk or run. Others may go 6 days on with just one day off. Everyone is different; the key here is to listen to your body.

Today I did just that, well kinda…Yesterday I had a pretty tough workout which included 80 heavy lunges and my backside let me know this morning that they were heavy! So, instead of doing 63 wallballs along with some burpees and rowing, I decided to workout my lungs instead on a cardio challenge workout that we posted. Our gym is a bit unique in that we have 2-3 options to choose from when you go to the gym.

This is because everyone has different goals and abilities. I like to think that our members are more apt to show up because of these choices and it is better in the long run for all of our goals. Had I done the regular workout, I probably wouldn’t have been able to walk right for a few days 😉 Don’t laugh, it’s probably happened to you as well! 🙂

Post-recovery…what do you do? Stretch…mobility…protein…recovery drink…all of the above? We all should be doing this! I’m guilty of not stretching the right way after a workout as I’m usually busy going from appointment to class to appointment to whatever…It gets pretty hectic, but one thing that I have found that does help a bit faster for me are recovery drinks. I prefer the O2+ which is a non-carbonated, oxygen infused drink with CBD recovery in it!

Our gym recently participated in the #stayformay campaign and O2 was gracious enough to help out the members by selling the cases online for 1/2 price; our gym also got a few extra cases as an incentive for participating. All in all, it was a WIN-WIN situation because we got to save money AND we have a great recovery drink for our tough workouts.

Take the listening to your body and taking a rest day, stretching and a recovery drink here and there and you’re bound to set yourself up for success! It doesn’t do anyone any good to workout if you don’t have any fuel in the tank! I’ll go more into that later in the week! Hope you all had a great Monday! 🙂

Work Hard, Eat Clean, Be Blessed!

Tags crossfit, fitness, recovery, rest, strength training, stress management, transformation, weight loss, weight training, wellness

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Getting Off Track – Saturday 7.4.20

Post author By Debbie Rosslan
Post date July 4, 2020
No Comments on Getting Off Track – Saturday 7.4.20

Happy Independence Day! How are you celebrating? BBQ, Fireworks, a few drinks? All of the above for me, but I’m going to keep it under control 😉

Many people use the summer months as an excuse to let things slide a little bit (some – a LOT!). We see a lot of this in our profession around the holiday months as well and the rationale behind the excuses really isn’t acceptable. Why? Because to get decent results with exercise and nutrition, one can eat pretty clean 80% of the time and workout 3-4 times per week. If they choose to tighten up the reins a bit then they will see even better results.

I’ve been on my “latest” fitness journey for 10 years now and I have had those days and months even when I’ve gotten off track. Many think that progress is only hard at the beginning of the journey; I’m here to tell you, that just isn’t true…things come up which try to derail you. You lose focus and you need to find your way back. You get too comfortable after losing 50# then slowly the weight comes back on because an extra bite here or there won’t hurt, right? Do you know what I’m talking about?

Progress is definitely not a straight line either! There will be ups and downs throughout one’s health journey, but the main thing is to NOT focus on the setbacks and forge on towards a healthier future! Are you better than yesterday? Are you better than you were a year ago? If not, set some new goals and set out to reach them and see where you end up in a week, a month, a year…Build healthy habits and watch your success happen!

Put in the work and it will work for you! If you want progress and transformation, then get yourself back on track and make things happen-You are worth it! If you need some extra guidance and accountability, let us know and we can get you started! We want to help people with their journeys!

Have a safe and happy 4th!

Work Hard, Eat Clean, Be Blessed!

Tags crossfit, diet, exercise, fitness, health, jefferson city, strength training, stress management, transformation, weight loss, weight training, wellness

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What Can Help You Get “There”… Tuesday 6.30.20

Post author By Debbie Rosslan
Post date July 1, 2020
No Comments on What Can Help You Get “There”… Tuesday 6.30.20

When taking the Level 1 certification, trainers go through lectures dealing with health, wellness and nutrition. One of the lectures involved was the “Sickness-Wellness-Fitness” continuum. If you have never seen it before, I will try and find a picture to post. Anyway, when the virus started making the news, little was said about underlying conditions and those being “sick” would have a higher chance of contracting the virus.

I put myself on that little scale, and to be honest, if I play my cards right and follow protocol then I shouldn’t contract the virus because I am in the Wellness-Fitness level. Some of my family members are not however and this worries me. What can help a person get to that “Fitness” area of the scale?? Working out and eating healthy, that’s what!

But how do we get our loved ones to change? I usually feel like a nag when I question poor eating choices or lack of movement…the best I can do right now is offer suggestions and set a good example. Little changes can make a big difference so keep setting a good example for your families! You never know who you will inspire!

Make sure you are investing your time wisely for your physical and mental health. Having extra stressors in your life can counteract what you are doing on the physical side. Just like we like to say, you can’t out train a bad diet, same goes with dealing with mental and emotional struggles; although working out does help with this! So keep up the good work and log those minutes whatever you are doing!

Need some extra accountability, find a friend and let them know that you want to change for the better; I’d suggest someone outside of your household too. Plan on meeting at the gym or the park for a workout or just a walk. You can also have a nutrition accountability partner…what are you going to have for dinner? Did you buy ice cream at the store?? Remember what your goals are!! Write them on post-it notes and put them around the house, your car, at work; heck even in the fridge! Let someone know what those goals are so they can help you reach them!

About a month ago (and you can check my Instagram page) I put up 21-day Mental Health/Stress Management tips; I suggest you go back to that and start on day one so you can get a handle on the mental side of bettering your health. I hope these ideas help you somewhat in realizing what needs to happen in order to get you closer to “there” (I think deep down we want to be in the “fitness” realm!) Let me know if I can help with anything else! I’m here for you!

Work Hard, Eat Clean, Be Blessed!

Tags coach, crossfit, fitness, goals, health, jefferson city, personal training, strength training, stress management, transformation, weight loss, wellness

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In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.