What I see at CrossFit

I have been a certified personal trainer for almost 2 decades. I have worked in physical therapy offices, sport performance gyms, big box gyms, private studios, home gyms and spin studios. I have done CrossFit and am a CrossFit Endurance Coach. I have been around long enough to know when I see a bad coach, a mediocre coach and a great coach. Sadly what I see most often in any gym, fitness center or CrossFit Box is people looking for an answer to their weight problem, sedentary lifestyle or bad diet. A few rare gyms, coaches and personal trainers actually have been able to make the connection that community and relationships are what will help any person to become stronger, change their eating paradigm and become more physically active. This community is where CrossFit gets it right but if you go to a CroddFit box keep your ego in check or you may end up in the physical therapists office.

Good coaches give you a well structured warm up and workout that is challenging but not debilitating for your fitness level. A mediocre coach gives the same warm up regardless of the workout and pushes you to more than you should be doing for your fitness level and exercise experience but you still finish the workout. A bad coach will put you into positions that you are not structurally prepared to get in to or that coach may not know how to modify for your limitations.

CrossFit has stepped up their game in the last 2 or 3 years with what they require for coaching education. However many of the movements in CrossFit require a level of muscle coordination that some people are not able to coach. Young coaches who think they are unbreakable will go for the Olympic Lifting or Kettlebell Certs while more seasoned coaches go for the Mobility Cert to help their members move better. CrossFit has proven that when you move better you then you will feel better and you will get stronger and lose weight as a side effect. If you have some good coaching you will probably stay at it longer.

CrossFit is NOT individualized by an outside source like a personal trainer or private coach. It is not "periodized" or developed with a scientifically tested and replicated method. Everyone gets the same WOD (CrossFit speak for Workout Of the Day) at each box (what CrossFit affiliates call their gyms). Some coaches program better than others. Some program for competition while others program for weight loss and others program a mix. Most boxes offer a free class, a free week or sometimes even 2 free weeks to see if you like it. CrossFit IS NOT FOR EVERYONE. Not all boxes are the same. Not all coaches are the same. Chances are there is a box near you that programs in a way that you like near you, just don't go looking for air conditioning and saunas.

Can CrossFit be "cultish?" Sure, in some boxes, but usually where the head coach is highly opinionated, sometimes narrowly educated and has followers in his gym who are looking to believe in his methodology. Many who do CrosFit can be "all or nothing" types who only eat Paleo and do CrossFit workouts and hang out with other CrossFitters. The same thing happens with triathletes, bodybuilders and Group Exercisers (Remember Curves, Tae Bo and P90X?). CrossFit builds communities and sometimes those communities give rise to something that people realize they have in common and makes them feel better.

I have seen people come to CrossFit with low self esteem in January and leave for Spring Break with downright swagger. I have seen former college athletes come to CrossFit with swagger and leave injured the ssame day. I have seen triathletes come in thinking they are fit and be absolutely humbled by their lack of strength and coordination.

What I see often is fear.

And most importantly: Triumph over that Fear.

Our bodies are capable of adapting to whatever we give them. The adaptation to too many calories and too little movement is weight gain. The adaptation to daily doses of increased activity is a shedding of that extra weight and improvement in the cardiovascular system. Those who are new to CrossFit and those who are experienced at CrossFit all have the same thought when the see the WOD: "Can my body do this?"

With the right community behind them and some good coaching the answer should always be "Yes."

Now a few caveats: Anyone attempting to begin or even continue CrossFit should know that it is not personalized and they may not get the attention they would get from a training studio. If you have a history of any shoulder, neck, knee or back problems then get them checked and cleared by a doctor before you begin any fitness program. If you have heart, lung or metabolic disease you should get cleared by a doctor also.

It is possible to do CrossFit for life. It takes a tremendous amount of body awareness and testing when you are at your limit. You will cross the line sometimes and do too much. Hopefully by that time you have enough sense of your body to stop before you break. I also hope you have a coach who is smart enough to build a strong base for you, present enough to push you to do more than you think you can and courageous enough to stop you before you do something that will get you hurt.

Now go move something heavy! (for time)

Obesity and the Gym

     I have a little problem with the location of my studio. As a personal training studio in Brentwood, TN we are located right next to a Sonic and a Mexican restaurant. I joke with people that "I can open the door and order from Sonic... but I don't." Some days I feel like the "Fitness Confession Booth" when people tell me they "have been meaning to get more exercise." Is the fear of what you may find in the gym what is keeping you away?
   
      It is easy to get frustrated by the lack of care that others take for their bodies with bad food, inactivity and stress. I use the outside world as a mirror for how I can be a better trainer and coach others to have a healthier life. I am like most people who struggle with their weight or their fitness. I let the stress of business and life get to me, I don't sleep as much as I should, I can go too long between meals when I am working on a project and I can be a little obsessive about the food I eat (until I am not).
    
       I go to the gym every day because it is my job. I chose being a weight loss coach and a fitness trainer because I think it is my way of helping to keep more people healthy and to keep my family around me longer. I started running with my father at age 6 and have struggled to get my mother to exercise for 25 years. Exercise has been part of his life for his whole life while she has never really seen it as important as other things. Even more challenging for her was the stigma she felt about exercising as her weight went up and then she was in a car accident making everything hurt.

     So what do you do when everything hurts seems to hurt and you feel so self conscious about your weight that you will not go to the gym because all you see is skinny women in small clothes?
Keep in mind that exercise can be uncomfortable at first but you will begin to feel and move better with just a little consistency.
You hire a professional to get you started.
You get some emotional help from a psychiatrist, your preacher or a friend who can keep you motivated.
You find 3 friends and start a weight loss journey together.
You decide that you are now at your most unhealthy and you will spend the rest of your life striving for improved health and well being.
Reach out to family and ask for support. Get healthy as a family, all of your lives depend on it!

     You SHOULD NEVER QUIT! You should never give up on your health.

     I made the commitment almost 30 years ago to seek better health (at around 10 years old). That journey has not been a straight line. I have strayed. I have eaten food that is just awful for me. I have tried to exercise away my bad eating habits. I have tried to drink away problems. I have let myself become unhealthy, sometimes by exercising too much, sometimes by eating too much and sometimes by exercising too little. I have never kept being healthier out of my sights even when that vision became blurred. I have chosen to pursue the path helping YOU become healthier instead of being an electrician, banker or actor. Helping others become healthy is my passion regardless of what you THINK the gym is about. Reality is that most in the fitness business just want you healthy starting from where you are today.
Go to the gym.
Fight the Obesity trend.
Make the world a more fit place beginning with you.
Comment or message me if you want a little more hands on help.
I am here for those who fear exercise. I am here for those who only dream of getting healthier. Most importantly I am here because your health and fitness is my passion.


    

Can a $5 Bottle of Apple Cider make you feel or look better?

 Check this out from my friend and #Nashville native Dominique. Who knew that Apple Cider Vinegar has lots of  uses? My girlfriend suggested I gargle with it when I was at a Marketing Conference and got sick in the first day. I lasted the conference just fine and was better before I got on the plane 2 1/2 days later. It tasted AWFUL! But it worked amazingly well.
Check it out and see if you can learn a little something about how cheaply you can feel better, look better and keep you house a little cleaner.

http://bloominrosy.blogspot.com/

Good Hair? Just a bottle of Apple Cider vinegar away.
Whiter Teeth? We got 'em.
Sore throat? Not anymore (I can attest).

Don't take my word for it but being healthy in body and home can be done on the cheap!

In Great health,
Andy

Inactivity is a Cause of Heart Disease- So lighten up and move!

I was reading some material recently about Baby Boomers. My dad was born in that first year, 1945, and he has always seemed to take pretty good care of himself. My mom was born a few years later into a different set of circumstances and has taken care of herself quite differently. They are both "Boomers" and neither of them show many signs of cardiovascular disease. They both have only 1 major risk factor: being overweight. Their "co-morbid" risk factors are High blood pressure and hyperlipidemia, high cholesterol.

As you may have read in "Ode to Dad of Fitness" my family has always done a better job than most of the country (at least statistically) at maintaining our health. We have been eating salads and trying low fat recipes for 30 years or so. However my dad has a bowl of ice cream from a cereal/soup size bowl more nights a week than he should. Exercise has been a part of our life and sitting in front of a screen, computer or TV, was always pretty limited. If it was daylight we were moving!

Now onto my "Soap Box": Inactivity is a lifestyle choice that leads to a host of problems! A study as far back as 1996 equated inactivity with smoking more than a pack of cigarettes a day. Many times inactivity can be diet related- if you don't have the energy to move around then you probably will not move as extra exercise or enjoyment. If you have inflammation in your body due to a high sugar or alcohol or tobacco laced diet then moving around is uncomfortable and you probably will not do it then either. Even if you smoke, drink and eat too much sugar you need to move more. Better still, you need to move smarter. Smart exercise takes less time and achieves a greater result to your fitness and sense of well being. The diet changes will happen when you make them happen.

You don't slow down because you move less, you move less because you slowed down.
Find a reason, like enjoying an active life, to keep you moving.
Find life in your days or your days will end sooner. It is that simple!

As the government has instituted a new Health Care law we are all responsible for the health of our fellow citizens, like it or not. The government is not trying to control your health or "Tell you" what to eat or how much to exercise, that still falls to you. Be responsible with the freedom.

Your insurance company tells you what it will pay for but your health, not your sickness, is in your hands. Exercise, Especially Strength Training, is the Single Best Way to Maintain and (possibly even) IMPROVE Your Health!!! The side effects of exercise are mostly feeling and looking better, having greater self confidence and improved brain and muscle health. What side effects does your medication have? Go on. Go read that 4 page flyer your (P)Harmacist gave you with you with your meds. I will wait. 1 side effect of Statins is Muscle Wasting. All that time in the gym almost countered by a medication. Right exercise can lower your cholesterol and improve your golf game or time with your loved ones. Statins, not so much.

So here is what to do:
1) Get cleared by your doctor to exercise.
2) Find a Fitness professional to teach you how to exercise for your size, age and current limitations.
3) Follow the prescription from your Trainer or other fitness pro. Get regular updates so you keep getting stronger.
4) Go enjoy a healthier life with less pain.

Some exercises I like:
The Squat- Sit down on something low then stand up. Repeat 10-15x. Once you are good at that then take away what is below you and stop on your own.

The Lift - Imagine you have to lift a rock or a bag of mulch off the ground. Get yourself flexible and strong enough to be able to do it yourself. Now go do it yourself!

The Twist - Not the dance but it is good for you. Imagine pulling a garden hose from behind you to in front of you or lifting your groceries up and over the side of the cart and into your car. You have just "twisted" 180 degrees. Do this as exercise and then you are less likely to throw your back out doing it in the parking lot of the grocery store.

The Lunge - You have to do a short lunge whenever you climb stairs, a place where many falls occur in the Boomer population. If you can lunge forward and keep yourself under control then you will have the ability to get out of the way of that cyclist you didn't see coming while you were reading that email and walking down the street.

The Push/Pull - If you don't have a gym to go to you can always go to Target and open and close the Non Automatic doors all day. that way you work your pushing muscles and your pulling muscles. I like to see more pulling since we spend too much time closing off the front of our bodies while we drive, text, email and flex in the bathroom mirror.

If all else fails you can get down on the floor and stand up as quickly as possible 20x in a row. It uses most major muscle groups and helps to maintain your flexibility. If you do it fast enough you can also get your heart rate up.
Now go have fun with fitness. Be active! Stay younger by tomorrow.

If you're in Brentwood then come by the studio and I an show you to improve your health by lifting more than you ever thought possible. It slows down the aging process but don't tell the drug makers.
In health,
Andy Nelson

Happy National Running Day!

I have seen post after post about how to start a running plan today. I have not seen 1 single post that incorporates strength training. Running, as a sport or recreationally, has almost as high of an injury rate as football and soccer, both considered contact sports. Many people pick up running for the same reasons that I suggest it:
-It can be done almost anywhere
-All you need is shoes (Maybe) and willpower
-We were "born to run" (otherwise our ancestors would have been tiger food)
-It makes us feel good to be outside and moving fast

As a running coach I specialize in Strength Training for runners of all ages and ability. Except for a few athletes looking for an edge, most runners don't come to me until AFTER they are injured. I am not a Physical Therapist but they often send me patients who need to learn to run better. Sometimes I will watch them run but usually I just watch them squat first. When someone is challenged doing the squat, even with only body weight, they usually have trouble running.

Why? You may ask. The muscles that are responsible for controlling the squat pattern, when not working properly, will often not work to stabilize a runner in the gait cycle. Thank about it for just a minute: If you cannot control yourself as you squat in a stable, controlled environment then you will probably have difficulty controlling your legs when you run.

But running is "natural". Yes it is, but sitting in a car or at a desk in front of a computer is not. (We could also discuss the unnatural, inflammation causing food intake if you like) Sitting for long periods of time can lead to muscle imbalances, especially in the hips, chest and calves. Yes, even having tight chest muscles can lead to back, hip and leg injuries (we are 1 system). 

Simple solutions:
1) Do SQUATS! this is the best exercise for runners. It lengthens the hamstrings, strengthens the hips and works your core. Lower your butt down to knees level, hold for 2 seconds, and stand back up. 3sets of 10 reps for beginners. Build form there. Begin to add weights.

2) Do active stretching like Windmill Toe Touch before you run.

3) Do plyometric training to improve how your body lands when you run.

4) Listen to how your body feels when you run. Don't tune out when you run. Yes running is challenging, but the difference between running that hurts and running that causes injury related pain is huge. Your lungs and legs burn when you run, your shins, knees, ankles or hips hurt when injured.

5) Do core work! The plank, side plank and back extension just may save your run.

Now go out and enjoy National Running Day. Call a friend and bring them too.

Stay healthy, run Happy,
Coach Andy Nelson
twitter.com/tricoachandy
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Look Where you want to Go

    As a runner who likes to run on trails I know to look where I am going. One wrong step could result in a fall. I know this when I go out for a run and it slows me down enough to choose my steps well. In this way Trail Running is a mental game as well. You know you could get hurt but moving your body through nature like that is well worth the risk.

But What about the gym?

Yes, you need to look where you are going because people are moving heavy objects, sometimes very quickly. You also have to have a long view. Going to the gym is just something you need to do. It makes us more human since we are no longer hunting our food on foot and dragging it home. We move more and better when we are in the gym lifting weights. It makes us lose weight faster. It improves our brain function, blood function, insulin regulation and genetic pathways thus slowing aging.

When you begin to make exercise part of your lifestyle it may be difficult to keep these things in mind, especially if you are recovering from Bariatric Surgery. For those affected by Obesity the goals are very different than the goals of a life long athlete. Both people have to keep an eye on where their fitness goals are taking them; in the direction of health or the direction of a shorter life.

Many in the fitness industry still think Obesity is a simple issue; Simply solved with a "calories in, calories out" approach. Trust me, there are millions who have tried this method unsuccessfully. If that worked it would have already. We were all heading in that direction of fitness until a few innovators took the time to see what was working and what wasn't. You cannot always exercise you way through obesity or cancer or Crohn's Disease. Each individual is effected in their own way by their medical condition. There are many who are judgmental and say Obesity is self imposed. There are many cancers that were due to lifestyle but rarely are they judged so harshly. Some who have been ill come back to fight for others. Some give up and re-start their fight over and over. It is a fitness professionals job to meet each client where they are on the day and encourage fitness regardless of the starting point.

Keep your eyes focused forward! Where are we going to help those who are asking for help? Fitness professionals should be as professionals in allied health fields. Use the proper terms to address those with obesity. Do not give diet advice for someone under the care of an RD and or MD. Work toward a better functioning individual regardless of their weight. If someone comes for fitness training and education then address their issues from a strength and mobility standpoint first. The person who is 400lbs benefits just as much, or more, from being able to perform a squat as the 110lb person does.

Exercise should be fun and leaving you feeling challenged but not defeated. It will not be fun every day. Find the fun in an improved quality of life. Weight training works! It can help almost anyone feel better. Those who do not feel better are rare. A little muscle soreness aside your body will thank you for lifting weights and for exercise in general. Do not be discouraged at the pace of the scale or how your clothes fit. Fight for your life!