CrossFit to be successful in BOTH your personal and professional life (all-round health and wellness)!

January 29th, 2016 § 0 comments § permalink




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You are one dynamic being and every aspect of you can affect how you feel and how happy, healthy and well you are, will be in the future! Straighten up that posture, take pride in your own grooming, nurture and champion your looks, without being vain or arrogant, self-indulgent, just caring an care-taker or sorts!

Look at the habits and patterns of behavior in your life on the social, relational, relationship fronts, reaching your goals looking at all aspects and levels of your being, including the physical, social/emotional, spiritual, and mental areas of your life

You need to take a broader and deeper view, perspective, consideration and investigation initially at the very lease for self-awareness and a baseline or sorts, to in fact get closer to balance  in your life or everything that you will potentially need or require, in order to be successful in BOTH your personal and professional life, all-round health and wellness, balance and equilibrium, as intended and the very least that you deserve!

There are more than one side to this coin. You need to pay on the one hand, close attention and focus to the following:

1. physical balance in your life (most important, especially at first as you start your journey and path to wellness) , as well as

2. maintaining all other complexities, intricacies, and more layered aspects of balance in your life.

3. physical body care (come CrossFit with us!)

4. mental and spiritual challenges  and make-up, resources and energy, even metabolism and energy management, replenishing, restoration, relaxation and re-evaluation,

5. Following a balanced diet and exercise routine.

6. Building you your own personal arsenal of stamina, endurance, activity, mobility, agility, adaptability, flexibility, and strength (BOTH inner and outer) , and truth is, CrossFit gives you all of these!

7. social and emotional aspects of the balance in your life

8. the relationships that you have with the other people and the world out there, in which you live, exist, interact, exchange and communicate

9. success and accomplishments, legacy and meaning, purpose and direction for/of your life in general

Consideration and consequences in each individual and collective area mentioned here (as well as others, depending on your PERSONAL situation and coping skills etc. ) will vary from individual to individual. There is effectively NO one size fits all involved here.

You need to take this journey yourself, (not alone), but for your own wellbeing, purpose and discovery, to unearth the strong elements of your success. And your journey begins here, right now, come explore CrossFit and begin the adventure!









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Action not only in WORD, but in deed matters! (10 tips)

January 28th, 2016 § 0 comments § permalink




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Action not only in WORD, but in deed matters and this MAKES ALL THE DIFFERENCE!

  1. Work towards your goals, having clear purpose and direction, combined with deliberate action!
  2. Take time to breathe.
  3. Regroup and find focus.
  4. Purpose, interest and inspiration will guide and lead you to what is most important, rewarding and needed for your balancing act, called life!
  5. Prioritize, clean, sorting, and complete
  6. Never lose sight of the things that are important
  7. Meditation , relaxation, visualization as well as reaffirming your goals and dreams will go a long way enhancing your life overall.
  8. Make a list of the things that you enjoy doing and try to do at least one or two of them every week.
  9. Find activities that are going to help you relax
  10. Allow focus on what matters most, important in your personal and your business life.

You can and must take the time and make the effort to change.

Clear your mind, relax and enjoy the things that you like doing. Come CrossFit! Connect with like-minded people and community. Help each other. Help one another. Share generously.

This is the TRUE PATH to happiness, fulfillment, joy, health and well-being!

How you look and feel, will also affect how you live and want to execute and enjoy your Life!

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Do NOT allow the enormity of your challenge to obscure all the avenues for growth!

November 12th, 2015 § 0 comments § permalink




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Do you have difficulties in making choices? Having too many choices to make? When deciding whether to save or dump something, use the  the W_A_S_T_E acronym here to help yourself.

1. Is the item Worthwhile to keep?

2. Will you be using this item Again? If you haven’t used it in a year, you probably won’t need it again. If you don’t use it, lose it!

3. Can this item easily be found Somewhere else?

4. Will anything serious happen if you Toss it? Toss old stuff when you buy new ones, except when you attach huge sentimental value to it.

5. Do you need the Entire thing?  If not, keep what you need and toss the rest.

My personal choices may make the difference between losing and winning the battle. Even if I do not have a lot of options in life, there is still one thing I have a choice about: My attitude.

I can achieve amazing things if I have the right attitude and put my resolve behind it – not allowing negative feelings to condemn me and drag me down. Remind yourself, “I can achieve anything that I really put my will and heart behind!”  

Do NOT allow the enormity of your challenge to obscure all the avenues for growth and forward movement that may be available to you!

Even if you are at the point of giving up, somewhere down there in your spirit you still find enough resolve to make that decision of your will to turn your life around. 

Developing good personal habits are crucial. Whether you love and accept yourself, know who you are, what you want in life and where you are going creates a sense of self-respect, self-esteem, and self-worth that others instinctively feel and will treat you accordingly.

Regardless of your particular case, requirements or obstacles, you will find some help, encouragement and motivation for life! It is amazing what the CrossFit training programs can do for you or your loved ones! Come find out more about CrossFit!

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Get organized, and live the life you desire!

November 12th, 2015 § 0 comments § permalink




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In order to create a lasting solution, ask probing questions first, plan well and then attack the disarray afterwards in a rational, unemotional and well planned way.

First think everything through and design a system based on your unique personality and adjusted accordingly. You need to design an environment that is a reflection of who you are and the way you operate. 

Your aim is to create an environment that you find easy to maintain because it comes natural to you and is tweaked to your needs. Most people think that when they get organized they have to change who they are.

That is why their systems do not last or work for long before they fall back into bad patterns and ways. You keep trying to retrain and force yourself to be more disciplined and do things differently to what comes natural to you and what you like and feel most at ease and comfortable with.

Come up with alternatives that allow you to work where you are most comfortable, like doing your bills on the kitchen table instead of the back office. Adjust things according to your natural inclinations and habits. Make it work for you and not against you to avoid frustration and the sense of failure. Set yourself up for success and not for failing in your own eyes.

It is possible to adjust your lifestyle to promote your general wellbeing and state of mind. How I live and feel, what I eat, exercise (come CrossFit!), cope with stress, sleep, utilize other natural processes, products, herbals and remedies may make a world of difference in how I cope with the challenge of becoming organized – or not!

Eat plenty of fresh fruits and vegetables, healthy oils and low-fat foods. Vitamins A,C & E, zinc and essential minerals will greatly enhance your general health.  

Are you eating right, drinking eight glasses of water a day, getting enough fresh air, sunshine and exercise? If not, you can certainly do something about it.

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How to change your cholesterol for the better!

August 6th, 2015 § 0 comments § permalink




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Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are some tips you can get started with today.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great!

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, was it not? Just make some of these changes and get plenty of exercise like CrossFit indoors and outdoors. You will have lower cholesterol in no time!

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Learn to relax, else burn out is what you get!

August 5th, 2015 § 0 comments § permalink




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The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made our lives a living web of complexity.

The question is: How can you cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make modern people’s lives more difficult.

Stress is a combination of fatigue, restlessness, depression, over focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many people to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among many people both men and women alike. People who own and manage their own business are also prone to stress.

Modern men and women high drive for business success cannot always protect them from times of depression and overwork. Career people, on the other hand, have to confront office politics, gender discrimination, harassment, and the fear of being laid-off.

But there is still hope for over-worked, stressed people. Here are some practical ways for you to reduce and manage work related stress:

1. Put up relaxing scenes
It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.

2. The To-Do-List
Use that Post-Its or other stick-on note pads. Color-code your notes and even put it up in your computer to remind you of priority tasks. The key is to know what to do first.

3. Time out
As they say, All work and no play makes Jack a dull boy. Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.

4. Rearrange your workstation
Add some look to your workstation. Put up photo frames of your family or favorite pet. Whenever you feel stressed out just glance at their happy faces or cuteness and you will find yourself smiling back!

5. When a plant is not just a plant
Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.

6. Exercise
Walking, climbing the stairs, or going out to run helps fight stress. Physical activity such as CrossFit help get rid of tension. During a CrossFit workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers.

7. De-clutter
A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.

8. Set Boundaries
Communicate and assert yourself, make your co-workers know when you are more available for chit chat.

9. Go less in your caffeine intake
Caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.

10. Eat a good breakfast
Do not skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you’re body gets more the needed proteins to give you an energy boost to face the working day.

Beat work-related stress without beating yourself up. Learn how to relax. It is true we all have duties and responsibilities but if you do not learn to relax, burn out is what you get! Make an effort to relax. Listen to good music. CrossFit exercise regularly.

Try not to smoke. Because if you do not watch out, the results would be hypertension, depression, and a plethora of other ailments that can sidetrack your career and home life. It is time to regain a sense of balance if you want to stay alive for a long, long, long time.

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Every individual can have a life full of health, vigor and vitality through CrossFit!

August 4th, 2015 § 0 comments § permalink




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Here are some delightful tactics that can empower you to motivate your self to a better body, health and vitality. Whether you are looking to lose a lot or just a few pounds or you want to exercise more to tone your body, you can create an action plan that can help you stay motivated.

Conviction is the primal way for you to motivate yourself to exercise more or to stick to a diet. Faith in yourself is also known as self-efficacy and it means that once you believe that you can do something, no matter how hard, you do it.

Those that have a lot of self-esteem believe that they have the power to make changes in themselves. Those without solid self-confidence will find that they will have a much more difficult time sticking to any fitness plan such as CrossFit and will not exert much effort.

A staunch support system of friends and family keeps almost anyone motivated to reach their goals. When a person starts a new fitness plan or diet program, many changes need to happen. It is important to surround yourself with others that can support you and understand your personal fitness goals. Let those around you know that you need them to support your new goal and try to include them in your objectives.

Your enthusiasm will soar if you keep a positive attitude towards your new fitness and CrossFit goals. Think about the positive aspects of a healthier lifestyle and exercise plan and keep that in mind you may be tempted to skip a day at the gym.

When following any fitness plan, it is also important to remember that you may have setbacks or you may not achieve your goals as fast as you had hoped. Keeping your stance positive even during the rough times will help you stay focused on your goals.

You will find that you have an easier time staying motivated when you make a plan and keep at it. Without understanding each step you need to take to reach your goals, it will be harder to focus on the destination. For example, if you are trying to eat healthier, write down what foods you want to eliminate and foods your want to add to your diet. As you progress, compare your results with your plan and that will help you stay the course.

Intrinsic and extrinsic are both types of motivation. Understand what they mean and which one helps keep you motivated. Those who are intrinsically motivated do not need outside forces, such as rewards to stay focused. They have the power from within to stay motivated. Other forces, such as rewards or praise from others, motivate those who are motivated extrinsically. Most people feel motivated both ways. Understand what kind of motivation keeps you passionate.

Another great way to stay motivated is by diversifying activities. When you start to feel upset, you can set it aside and do something you really love. It might even be possible to include what you love doing to help you achieve your fitness aims.

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CrossFit to stay sharp and in control of your life well into your golden years!

June 16th, 2015 § 0 comments § permalink




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If you want to stay sharp and in control of your life well into your golden years, there are proactive methods to achieving the mental alertness you need.

More and more research is pointing to the fact that physical activity and lifestyle choices have more to do with preventing Alzheimer s disease and other forms of dementia – once thought to be a normal part of aging – than pure genetics. So if you had a parent, grandparent or sibling with AD it doesn’t mean you have to follow the same path.

Statistics gathered from extensive research do point toward a higher risk of developing AD if you had a close relative with Alzheimers disease – as much as 50%, but that has less to do with genes and more to do with following their lifestyle patterns. If for example, your parents were smokers who rarely exercised, you may have developed some of the same destructive habits.

What can you do to break the cycle and prevent Alzheimer s disease? Take action and take control today. Even if you are in your 60s or 70s you can reverse some of the damage done to your brain through poor diet, inactivity, or damaging lifestyle choices. Scientists have discovered very recently that the brain has the ability to repair cells and neurotransmitters and improve cognitive function and memory.

Here are some useful tips:

1. Eat Right.
It seems so simple, yet too many people just don’t get enough of the mind preserving antioxidants found in fresh fruits and vegetables. A well-balanced diet, free of diary products and using low fat sources of protein will protect both heart and mind.

2. Supplement where necessary.
Many diets lack the nutrients proven to promote brain health. These include sources of essential fatty acids found in fish and specific herbs and minerals that can enhance cognitive function.

3. Exercise.
Originally it was thought that exercise increases blood flow and oxygen to the brain cells. This is still true, but a report prepared for the National Institutes of Health states that exercise can also stimulate the production growth factors, which are molecules produced by the body to repair and maintain nerves.

4. Lower Your Cholesterol.
Many people with early dementia or Alzheimer s disease symptoms may have actually experienced small strokes that damaged the brain’s neurotransmitters. By keeping cholesterol levels in check, the arteries are free and clear of plaque that can cause stroke.

5. Do your Mental Exercises.
Keeping up with current events, working puzzles each day, learning and memorizing new information all work to keeping a mind strong and alert. It is normal for people to sometimes forget a name or date, but the more practice recalling such information the greater the brain’s ability to do this throughout old age. In the case of mental challenges, the more you do the more you can push back the clock on cognitive decline.

5 easy steps, when you think about it, can do much to make aging an event to celebrate instead of dread. With age there comes experience and wisdom, and we should all do whatever is within our power to be able to pass that on to the next generation.

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Better your health with these simple steps!

June 15th, 2015 § 0 comments § permalink




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Do you wish to better your health? Do you aspire a strong and fit body? It is possible to learn how to better your health! Let us get started…

 

Step 1: Take note of your Nutrition

Good nutrition is very important. You are what you eat, thus remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods  such as nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc. and less of the bad foods  such as fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc. Reading the label of what you’re eating will tell you a lot.

You may think you lack the needed will power, but you will be amazed at what happens when you start to gradually improve your eating habits.

Step 2: Exercise regularly

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido.

It is a no brainer to start doing it. Your goal should be to exercise 3 to 5 times a week. If you are not sure what to do, come for your CrossFit classes.

It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories! :)

Step 3: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body.

Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?), and CrossFit!

Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7 to 9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, you will feel more confident about reaching your health and fitness goals!

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The weight loss journey: what to do when you have weight loss stoppage?

June 15th, 2015 § 0 comments § permalink




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Certain patterns can cause weight loss stoppage! There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating.

Ask yourself, are you eating more than you think you are? Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Helpful tips:

A portion of meat (3 oz.) is the size of a deck of cards.

A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables as they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

In addition, ask yourself, are you not eating frequently enough?

It is a social custom to eat 3 square meals a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism! Your body will be constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

And do not forget to discipline yourself, make it a habit to come for your regular CrossFit workouts!

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