When we think about nutrition and exercise we often come at it with an All or Nothing perspective. Most of us think that to make a change we have to do everything, and do it perfectly. For example, “I’m going to exercise 6 times a week… starting tomorrow, of course”, or “I’m going to cut out all sugar and eat only whole foods”. Unfortunately, this all or nothing approach can often lead to failure. When we set these high and lofty goals, we often make it very easy to fail, and when we fail we often just give up and think maybe we’ll start again later when we’re able to do a “better job”.
What are Bright Spots and why you should have them?
At CrossFit Erie, we post a bright spot each week. As a gym, we select one person to highlight. We find: a PR, something that clicked, or someone who broke through a barrier that week and highlight it publicly. As humans, we have become so accustomed to downplaying our accomplishments. We tear ourselves down. At CrossFit Erie, we want you to see the good you have done. You work hard. Celebrate it! Sounds pretty basic, but let’s take a step backward. :)
The open is such a fun time for us CrossFitters. We wait each week, in eager anticipation for what we will endure in the coming days. You singed up and paid your $20. There is no backing out now!
Each week during the open we have a decision to make. Scaled or RX. Regardless of which you choose, there is the possibility of an exercise you can’t do, or thought you couldn’t do, or have never tried. For some of us not getting that movement or being able to clean that weight will be fuel for the fire. We will channel that and work on any necessary skills required to have it the next time. For others, it is a huge milestone
When you start a new nutrition or exercise plan it’s exciting! You looking forward to the changes you're going to see in your body, how much better you’re going to feel, and the strength, endurance or energy you’re going to have. This excitement can keep you motivated for some time, especially if you see some of the quick weight drops or energy gains that are possible at the beginning of new nutrition or workout plan. Most people can ride this kind of excitement for quite a few weeks and maybe even months. But what happens when that motivation wanes, when the weight loss has slowed, and you’re hitting less PRs.
The Open is done, what do you do next? How do you set yourself up for success this next year? What is your next goal? Here are some tips for you to do NOW to set yourself up for success.
Regardless of whether you did the Open or not, I hope you take the 5 minutes to do these 3 things. I promise it'll help.
“I don’t want to get bulky”- most women who don’t do CrossFit
I have to admit. I said this very sentence, and I was currently doing CrossFit. It is hard to believe, as those who know me know I would rather lift heavy any day of the week! CrossFit has done so much for women in the area of self confidence. However sometimes social media portrays us all as ripped women with biceps that would rival most men!
When we think about improving our nutrition habits, we often think about food. However, what we drink can be just as important, and sometimes it can even be what’s holding us back from losing weight or just becoming healthier overall. Paying attention to what we’re drinking every day can help us with finally achieving the body composition changes we want, or even just speed up our progress.
For a lot of us, making sleep a priority is not something we think about much. We are so busy with our lives, we tend to try to pack our days as full as possible and let sleep take a back seat. However, sleep is not only important in helping us think and focus throughout or day, it is also extremely important for a healthy and fit body. Sleep helps us recover from our workouts and work harder the next day and it helps regulate our metabolism to help us keep a healthy weight and body composition. And maybe most importantly, sleep makes us happier! Lack of sleep has been associated with depression and seasonal affective disorder.