Easton's top 3 Tips for Beginner CrossFitters

Welcome to Nation!
I've been involved with the gym since it's founding in 2008.  I became head coach a few years later and in 2015, I bought Another Level Fitness.  CrossFit Nation (our affiliate name) has been around for over 10 years now!  I truly believe there isn't another gym around who can do what we can do. Our knowledge base is wide and our diversity vast.  We have a unique demographic in that most of our members are “masters.”  That is—over 35.  And they all are Nation Strong.  

There are many tips that I'd like to give, but I'll restrain myself and limit it to just the best and why they are the most important.  I was born with a connective tissue disorder that has required much physical therapy and surgeries.  I have started and stopped physical activity many, many times.  Coming from that background and now specializing in post-rehabilitative exercise, here they are:

Tip number 1:  Listen to your body.  
   If it hurts, you need to stop.  The minute you decide to attach a goal to your exercise regimen, you become an athlete and classes become training.  When training, your body tells you what needs to be worked on.  It's language is discomfort, pain, and fatigue.  Generally, it is simply a muscle and can be addressed by foam rolling.  However, do NOT ignore it. If your mobility is compromised because of a sore spot, your body will seek it from somewhere else in order to meet the demands of what you are asking of it.  Use PVC,  go light, and learn the movements first.  CrossFit looks different on different people.  Be you. 

Number 2:  Never underestimate the power of REST. 
    The very first sub 4 minute mile was achieved by an athlete who took 2 weeks off before the event.  The medical community thought it might not be possible, but in 1954 Roger Bannister proved them wrong and ran a mile in 3 minutes, 59.4 seconds.  He was well rested and ready for his event.  The very best performers—athletic and intellectual-- can perform at their peak only for a little while.  Then they rest.  They take walks. They meditate.  It's called periodization.  We work really hard for a bit, then we need to rest.  Unless you like chronic fatige, mental dullness, brain fog, and otherwise poor performance, you will need to take rest days AND deload weeks serisously.  By the way, the current mile record sits at 3:43.13.  There's a goal for ya!  

And the last, number 3:  Get your diet in line.
    I have mast cell activation disorder.  If I eat histamine-releasing foods, I am unable to function.  My joints ache and dislocate.  It took doctors nearly 20 years to diagnose it. I use food as medicine.   Dessert is not a reward.   You are what you eat and your performace will show it.  Largely, disease comes from poor dietary habits.  We offer nutrition coaching. Our clients get off of their meds, are symptom free from Crohn's, and some are no longer diabetic. We don't do diets. We do food. Take adavantage of it.  

Why are they the most important?  You'll get the most bang for your buck if you follow them.  You'll stay injury free, out of a nursing home, and functioning well, well into old age. 


Weight Loss versus Health Improvement Which is more important: losing weight or improving health?

Weight Loss vs. Health Improvement_.png

Weight Loss versus Health Improvement
Which is more important: losing weight or improving health?

Body mass index (BMI), ideal weight and standard weight are measures used to categorize people as underweight, normal weight, overweight and obesity. In an idea world everyone falls in the normal weight category, right? Yet that is not the reality. A person’s weight and body fat is influenced by many factors.
● Age
● Dietary choices
● Diseases
● Eating habits
● Environment
● Ethnicity
● Finances
● Gender
● Genetics
● Hormones
● Medications
● Physical activity
● Sex
● Sleep
● Stress
There are even studies about the “obesity paradox”, a phenomenon in which overweight and obese people live longer than people with a normal BMI. Research into why this occurs in older adults and people with chronic diseases is ongoing. However that does not mean a person should embrace being overweight or obese. We know that the extra pounds are linked to increased risk for cardiovascular disease, certain cancers, diabetes, mobility problems and more. Instead, realize that a focus on improving health is most important. As you embrace your Balanced Habits program focus on the health benefits more than weight changes. Engage in healthy behaviors you can make:
● Choose healthier fats such as avocado, nuts and seeds, olive and canola oil
● Have higher fiber foods
● Establish routine meal and snack times
● Replace fast foods and junk food with home prepared foods and fresh fruits and vegetables
● Use a food diary to record when, why and what you eat
● Engage in regular exercise and strength training
● Hang out with friends who make health a priority
You may discover that a change from weight loss to healthy behaviors changes your mindset and decreases your stress level. Weight loss can becomes secondary to the primary goal of being your healthiest self.

Sara Colman Balanced Habits™ Registered Dietician 2018 All Rights Reserved