My CrossFit Transformation Was Much More Drastic Than I Expected–But Not for the Reason You’d Think

Most people start CrossFit because they’re looking to lose weight, or get stronger, or get into the best shape of their life. Having played rugby in college, taught Zumba, finished a marathon, and taken up bodybuilding, for me, CrossFit wasn’t about the physical promises. I joined a CrossFit box (as the gyms are called) because I needed a job.

I moved to New York for what was, at the time, my dream job. But six months in, I called my mother sobbing. I’d just been given notice that the company would be letting me go in two weeks’ time. The eager post-grad haze had worn off, I was no longer certain I had chosen the right career field, and I was hit with a wave of loneliness.

After living in the city for half a year, I’d failed to make any friends. Late nights at the office had taken precedence over happy hours and girl-gang hangs. And because I’d often gotten off work late, instead of sampling New York's fitness class scene, I’d opted for a 24-hour big box gym. There, I’d do some bicep curls, walk on the stairmaster, and after about an hour, flex, take some mirror selfies, and leave.

RELATED: 25 Exercises You Can Do Anywhere

Now, here I was, bummed out, wishing for pals to vent to about my impending unemployment, and in serious need of pulling together work. So when I saw on Instagram that a Manhattan box, ICE NYC, was hiring a front desk social media manager, I applied.

I’d talked (or at least, thought) trash about CrossFit in the past, even though if I’m being totally honest with myself, I had no reason to. But I guess there was a part of me that was a little intrigued with the whole CrossFit phenomenon and the community it promised.

My first interview took place directly following a class. Having arrived super-early, I caught the tail end of the workout and watched as the athletes congratulated each other and brought it in for a cheer. The ethos of the group reminded me of my time playing rugby in college: The coach was treated with respect, the team was determined and focused, and the athletes followed an implicit "No One Left Behind" policy.

While the promise of barbells alone couldn’t convince me to try CrossFit, watching a class and talking with the gym’s owner about community, fitness, and joining the two could.

After my interview, the owner called to let me know that if I tried CrossFit and liked it, he’d hire me. So I signed up for a class the very next morning. I thought taking a CrossFit class would be like updating my LinkedIn, flossing my teeth, or eating greens: a necessary evil.

Turns out, CrossFit is not a thing you just walk in and out of every once in a while. If it sticks, it sticks real good.

I’ve changed plenty since I was originally hired at the box. For one, ...Read More


13 Habits That Are Sabotaging Your Weight Loss

In case all your attempts to get the perfect body fail, it’s not a reason to give up completely on your weight-loss goals. Check if you’re guilty of the following habits that will sabotage any diet and exercise plan.
Diets are just temporary measures you take to lose some extra weight, so you shouldn’t rely fully on them. Give yourself some time to get used to one new healthy habit at a time, and then keep going.
According to the American Journal of Clinical Nutrition, a good night’s rest helps you cut down on fats, carbs, and sugars. Lack of sleep, on the contrary, makes you eat way more than usual. Experts recommend taking small bites, chewing your food thoroughly, and practicing mindful eating. It means fully concentrating on your food, savoring its smell, taste, and even texture.
Desserts won’t hurt your weight loss plan at all, so anyone with a sweet tooth can now rejoice! Of course, moderation is key here, but if you stick to a “nothing-allowed” diet, you’re actually more prone to overeating.
A food diary will be your greatest ally on the road to weight loss. If all that writing sounds too tedious for you, you can simply take pictures to see exactly what you’ve been putting in your body.

Music: Staccato
https://www.youtube.com/audiolibrary/music

TIMESTAMPS
You’re convinced that going on a diet will help you lose weight. 0:41
You’re into dressings and sauces. 1:35
You punish yourself for eating “prohibited” foods. 2:25
You’re afraid of being hungry. 3:22
You stick to juices and smoothies. 4:15
You underestimate the power of sleep. 5:06
You eat fast. 5:47
You go grocery shopping on an empty stomach. 6:30
You give up desserts completely. 7:22
You think fats are the enemy. 8:02
You rely too much on exercise. 8:45
You don’t keep a food diary. 9:28
You strive for perfection. 10:12

SUMMARY
-The only way to lose and keep off unwanted pounds is to change your lifestyle. Make it a habit to always have breakfast, move more, and choose the right restaurants.
-Dipping veggies into a sauce, even a healthy one, can significantly ruin your diet. Add those calories to your food diary and don’t forget to count them in your daily allotted intake.
-If you punish yourself every time you eat something “wrong”, you risk falling into a habit of eating in response to your failure and gaining all the weight back.
-Being hungry stimulates cell renewal, improves digestion, and even regulates your blood sugar. Plus, when you’re hungry, your body produces ghrelin, a hormone that stimulates your memory and helps fight depression.
-An orange will, in fact, satisfy your hunger longer than a glass of juice will. As for healthy smoothies, one glass actually contains anywhere from 150 to 300 calories.
-If you want to shed excess weight, you’d better take an 8-hour journey to dreamland each night.
-If you eat faster than you should, you take in more calories than you need before you ...Read More


My CrossFit Transformation Was Much More Drastic Than I Expected–But Not for the Reason You’d Think

Most people start CrossFit because they’re looking to lose weight, or get stronger, or get into the best shape of their life. Having played rugby in college, taught Zumba, finished a marathon, and taken up bodybuilding, for me, CrossFit wasn’t about the physical promises. I joined a CrossFit box (as the gyms are called) because I needed a job.

I moved to New York for what was, at the time, my dream job. But six months in, I called my mother sobbing. I’d just been given notice that the company would be letting me go in two weeks’ time. The eager post-grad haze had worn off, I was no longer certain I had chosen the right career field, and I was hit with a wave of loneliness.

After living in the city for half a year, I’d failed to make any friends. Late nights at the office had taken precedence over happy hours and girl-gang hangs. And because I’d often gotten off work late, instead of sampling New York's fitness class scene, I’d opted for a 24-hour big box gym. There, I’d do some bicep curls, walk on the stairmaster, and after about an hour, flex, take some mirror selfies, and leave.

RELATED: 25 Exercises You Can Do Anywhere

Now, here I was, bummed out, wishing for pals to vent to about my impending unemployment, and in serious need of pulling together work. So when I saw on Instagram that a Manhattan box, ICE NYC, was hiring a front desk social media manager, I applied.

I’d talked (or at least, thought) trash about CrossFit in the past, even though if I’m being totally honest with myself, I had no reason to. But I guess there was a part of me that was a little intrigued with the whole CrossFit phenomenon and the community it promised.

My first interview took place directly following a class. Having arrived super-early, I caught the tail end of the workout and watched as the athletes congratulated each other and brought it in for a cheer. The ethos of the group reminded me of my time playing rugby in college: The coach was treated with respect, the team was determined and focused, and the athletes followed an implicit "No One Left Behind" policy.

While the promise of barbells alone couldn’t convince me to try CrossFit, watching a class and talking with the gym’s owner about community, fitness, and joining the two could.

After my interview, the owner called to let me know that if I tried CrossFit and liked it, he’d hire me. So I signed up for a class the very next morning. I thought taking a CrossFit class would be like updating my LinkedIn, flossing my teeth, or eating greens: a necessary evil.

Turns out, CrossFit is not a thing you just walk in and out of every once in a while. If it sticks, it sticks real good.

I’ve changed plenty since I was originally hired at the box. For one, ...Read More


WEIGHT LOSS TIPS FOR BEGINNERS

OPEN ME 😽
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Happy Saturday friends or w.e day it is when you’re watching this! Here’s my tips for anyone who considers themselves a beginner with weight loss or a fitness lifestyle change. I hope you find some of my tips helpful! Thank you a ton for watching xoxo

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Leggings:
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Nelson Pereira
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INTROTS
https://introts.bandcamp.com/

...Read More

Exercise And Play

Exercise And Play

Often times, when children return from playing, they
look quite exhausted and ready for a nap. This is
the most accurate description, and also quite the
truth, as playing is hard work. It’s exhausting to
the mind and body of the child, and it plays an
important role in helping them to become productive
and healthy.

The role of play and exercise in the life of a young
child will provide them along with several benefits.
Exercise of the body is a very important part of
keeping the young body fit as it grows into an adult
body. Once we reach adulthood, if we’ve had the
benefit of exercise and play, we all tend to
continue that habit well into our adult years.

Play is also good in the form of participating in
organized sports, coordinated play times, and being
a member of a large group during all of these types
of activities. Playing on this level will teach
us how to interact along with peers and perform as a
team along with our fellow players. In today’s business
world, these skills are essential.

What we learn in body language, coping skills, and
the interaction of the mind and body during our
interaction along with others is invaluable. When we
learn this skills to the fullest, not only will
we learn how to get along along with others, but we will
also learn how to interact better along with ourselves.

Even though interacting along with ourselves seems like
a rather pointless exercise, it is actually an
important part of maintaining the most effective sense of
health and wellness. There will always be times
when our bodies are trying to tell us things
about our physical or mental condition, which we
will simply refuse to listen to.

Through exercise and play, we will also learn
what our limitations are – both physical and
mental. At times of play, you’ll see children
and young adults push themselves to their limit
and beyond. As children, we are all more able
to distinguish between a real limit versus what
society itself calls our limits.

For children and young adults, the pressures of
the world don’t affect them near as much as it
does adults. Children have actually a much better state of
mind and peace, unlike adults that have actually let the
outside influence the body and mind, which will
do little more than becoming a dominant factor of
time.

As you can tell, the benefits that are gained from
exercise and play time as children, will benefit
us for the rest of our lives. As adults, we all
too often forget how important both exercise and
play are.

Normally, we want to rush children into their
daily responsibilities, forgetting that at their
age they need play and interaction for their young
minds.

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...Read More

Exercise Bikes

Exercise Bikes

When you decide to purchase an exercise bike, you
should first find a place in your residence where you
can place it. Then, you’ll need to think about
whether or not you want an upright exercise bike, a
semi recumbent bike, or a recumbent exercise bike.

Once you have actually made the decision of which type of
bike you want, check out the reviews that are
available in bike magazines and also on the internet.
You can also take the advice of family and friends
who are currently using the same as well as
personal trainers who have actually experience. The reviews
on exercise bikes are normally rates in accordance
to their performance, functions that they have, as
well as the type of material that is used for
constructing the exercise bikes.

The exercise bike that you select should be very
comfortable to sit on and the seat should be easy
to adjust, as it otherwise it would certainly be really hard
to cycle on. If the height of the seat is wrong,
it can put a lot of tension in your lower area,
specifically the groin. To find out more about
these types of features, it is very important
that you read a review as the reviews can give
you valuable information about the features
of exercise bikes.

Reviews have actually other advantages as well. A lot
of times, websites on the internet will offer
special discounts on the exercise bikes as well,
which is just another benefit to reading the
reviews. After you have actually read the reviews,
you’ll be able to negotiate for a better price
once you talk to the sales person.

No matter how you look at it, you really can’t
go wrong with reading a review on exercise bikes.
You can find out anything you want to know, as
well as get opinions from those who already
own the equipment. A majority of the time,
you can find out flaws as well, which can save
you a lot of time and effort.

Going to local gyms is also a great way to
find out about exercise bikes. If you don’t
want to buy one or if you don’t have actually the space
to keep one at home, you can always join a local
gym and use one there. There are several
different types available at your local gym,
with everything from standard exercise bikes to
the newer electronic versions.

Whether you choose to buy on for residence use or
use one at the gym, an exercise bike can help
you stay in shape. All you need to do is ride
it a few minutes a day, and you’ll be amazed
at just how much it helps you. Considered to
be a part of cardio, an exercise bike can help
you lose weight and tone your body down like
never before.

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...Read More

Wieght Loss Supplement

“Nutrition Notes on Weight Loss Supplements”

More and more spend hundred and even thousands of dollars yearly on weight loss supplements in the hope of speeding up their metabolism. The main desire is to be attractive and accepted but it is becoming a more difficult goal to achieve. The fitness industry is booming but still a lot of people are unable to cut those fat in spite of all the exercise and diet efforts. In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese. This is because: one, a lot of weight loss products promises unrealistic goals; two, dietary supplement manufacturers rely on the overweight person’s failure to survive; and three, the information about the supplements in the market are just written by themselves just to make a sell.

Despite the fact that the Food and Drug Administration has actually successfully banned illegal marketers, some products are still available. Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even psychological adverse effects.

Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea. This so-called component claims to speed up metabolism but in reality poses to reduce the risk of cancer. Some studies denote that it could slightly increase the potential to burn calories and now can be found in several weight loss supplements. It has actually good points on the other hand since the body might conform to EGCG after a period of time. Eve the weight loss benefit could sum up to 60 to 70 calories a day. This helps prevent excessive weight gain.

A few other substantial effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all. Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has actually to.

Since the number one reason why people eat is because they feel hungry, there is another type of ingredient that manufacturers made which increases the feeling of being full and decreases appetite, Guar Gum. However, recent studies show that it has actually no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has actually the reputation of reducing eating and aiding weight loss for initial studies so far do not ...Read More


Exercising During Pregnancy

Exercising During Pregnancy

Everyone knows that exercise is very good for your
health. During pregnancy, exercise can have many
other benefits as well. Normally, exercise should
be light, especially during your first few weeks
of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood
flow from crucial areas, and most women that exercise
on a regular basis should tone down their workout
regimen during pregnancy.

Swimming, walking, and yoga are two very popular
exercise activities that are suitable for pregnant
women. There are other forms of exercise such as
weight lifting that are acceptable as long as it
isn’t too strenuous. Most specialists recommend
exercise 3 – 4 times a week, unless you have a
medical condition that prevents it. If you are ever
in doubt, you should consult a physician first.

Below, you’ll find some of the best reasons as to
why you should exercise during pregnancy.
1. Exercise can help to reduce the length
of labor and recovery time. The right exercise
routines will also increase stamina that is needed
for delivery.
2. Improved mental health. Exercise can
lower stress and improve your emotional health,
making it easier for you to get through the
new experience of becoming a mother.
3. Exercise can also help with weight
management after the child has been born. A common
concern with most mothers is the weight they lose
after pregnancy. During pregnancy, exercise can
make postpartum weight loss easier.
4. Exercise is very good for your unborn
baby. By keeping your body healthy, you are also
looking out for your baby as well.
5. Exercise can help reduce the side effects
of pregnancy. Symptoms such as fatigue, headaches,
swelling, and constipation are all common with
pregnant women. Studies have shown exercise to
reduce the occurrence of these symptoms.
6. Exercise can also decrease the risk
of premature birth. Exercise has been proven to
decrease the risk of premature birth by at least
50%.

You should always make sure that you drink plenty
of fluids before you exercise, follow a nutritious
diet, and avoid over exertion. You should also
listen to your body, and if you start feeling
sick you should immediately stop and rest.

If you exercise during your pregnancy, you’ll find
it a lot easier to deliver when the time comes.
Exercise will help your body strengthen up, which
will make it very easy on you when you go into
the delivery room. Women who don’t exercise find
it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best
things you can do for yourself and for your unborn
baby. Your baby will reap some of the benefits,
which is reason enough to exercise. Always be
safe when you exercise, and don’t hesitate to ask
a doctor for advice if you have any questions at
all. As long ...Read More


Free Weights VS Machine Exercise

Free Weights VS Machine exercise

Something you need to keep in mind and never forget
is that when you exercise, you are training for
life. You still may spend an hour a day in the
gym, although that will still leave another 23 hours
or so for your muscles to function without using
any fancy equipment.

Whenever you do any type of exercise, the movement
of your body during the exercise is known as the
range of motion. The more difficult the range of
motion is, the more effective the exercise will be,
because your body has to work twice as hard to
perform the movement.

Take for the instance the classic dumbbell bicep
curl. If you aren’t familiar with the exercise,
it is performed by standing up straight with your
palms facing forward, and a pair of dumbbells held
down by your sides. You’ll contract your biceps
to bring the dumbbells up to your shoulder height,
then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep
curl machine, you should sit down, brace your
upper arms on a pad, grasp 2 handles that are in
front of you, then perform the same movement as
above to move the handles in an upward motion.

Now, looking at the muscle contractions in this
exercise, you are contracting essentially your
biceps if you are using the curl machine, and
that is pretty much all you are doing. When you
use the machine you are sitting down, which will
limit just how much your shoulders give. The
machine has several muscles used in this
exercise limited to the biceps, as well as
the muscles in your forearms and fingers.

Most of the time, when using machine weights, you
will always be limited as to what type of exercise
you can perform. You must always follow a strict
procedure, which is pretty much the same with
free weights. Unlike free weights, machine
weights offer a certain degree of resistance.

One of the best thing about free weights is the
fact that you move a little chuck around to
select the weight you want to use. Instead
of dragging it over to your exercise area,
you simply select it on the machine. When
you are tired during a workout, this can be
a blessing.

A lot of people argue in the fact that free
weights are the best for your body. While this
is normally true, many people out there feel that
machine weights are the best. There are pros
and cons with both machines, although free
weights have been around a lot longer and have
been proven time after time to achieve dramatic
results.

Body builders for example, have used free
weights over the years to build very impressive
bodies. If you ask most of them about machine
weights, they would probably laugh at you and
tell you that you need to quit joking around.

In a nutshell, free weights will use ...Read More