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Eating quality foods, in the appropriate quantities can help you achieve your full potential.
We have recently talked about building a solid foundation when it comes to improving your physical health. Nutrition is a vital part when it comes to thriving, in all areas of your lifestyle. As quoted by CrossFit founder Greg Glassman: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. These foods will improve your overall health and will help you to get the most out of your training in any of our classes, at CrossFit Anam. Mastering the very basics is enough to help you achieve your potential. If you would like to speak to our nutrition consultant Caoimhe, contact her at [email protected] and she will be happy to help you.
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Is there anything more ‘functional' than carrying heavy stuff? Most of us have to carry things for distance much more often than we have to lift something really heavy. That could be groceries, tools, children or even tired partners! While walking with something ( or someone! ) heavy looks simple, there’s a lot going on behind the scenes. You need full body stability including a braced core in order to maintain a high level of muscular tension for a prolonged period of time. From a fitness perspective this stronger, tighter core will give you a much more powerful base for running fast, jumping high and performing heavy lifts. Put simply, carries are a phenomenal way of building core strength and stability, improving grip strength and building bulletproof shoulders and back. PS: Did you hear about the boat carrying red paint and the boat carrying blue paint crashing into each other? The crews were marooned.  Perseverance is Key! As much as it's hard to hear and accept, failure is a massive part of success. The process of trying, failing and then trying and failing again is exhausting and frustrating at times, but when you eventually get there, that win, no matter how minor, can be the sweetest. Skills like double unders require perseverance..There's nothing more frustrating (or painful ) than trying to get them - but the day you get one, two, or link a few is always a big one. Just ask David, who got his first DU last night after plenty of trying and failing, brilliant!  Have a go at this recipe today and enjoy Wholegrain Oat Pancakes, Caramelised Banana & Strawberry, with Coconut Raspberry Ripple Yoghurt. *Individual portion 50g 100% wholegrain oats 1 medium free range egg 50ml Almond/Coconut/Soya milk 0.5 banana (use other 0.5 for topping) Pinch ground cinnamon Drizzle of oil to grease pan TOPPING 0.5 banana, sliced 2-3 large strawberries, sliced Organic Coconut sugar or honey YOGHURT 100g coconut yoghurt (or full dairy alternative if you wish) Handful of frozen berries Pop handful of frozen berries into a small pan over medium heat with a few mls of water and allow to simmer, until softened, use more water if you need to, you want to have a sauce like consistency, in order to stir through your yoghurt. Set aside to cool whilst you make your pancakes. Blend all ingredients for pancake mixture together in a nutri-bullet. Heat a pan, grease with oil, pour in enough mixture to form a pancake, leave to cook for 2 mins, flip over and cook for a further 2 mins, until nicely browned both sides. Repeat until you use up individual portion. Using the same pan, slightly grease the pan once more. Add the banana and strawberries to the pan and drizzle coconut sugar over it, you will see it begin to caramelise, allow the fruit to soften and turn over until both sides are seasoned with the sugar and golden brown colour. Stack your pancakes onto a plate, add layers of fruit. Once your berries have cooled, stir the sauce gently through your yoghurt and serve over the pancakes & caramelised fruit. Sprinkle with a little coconut sugar  This gym is a coaching gym. It isn’t secondary school and we are not like other gyms either. We aren’t fans of drama, cliques or judgment but we are fans of treating people with respect. We are glad you spared an hour to exercise, we don’t punish you for being late. We believe that exercise should be enjoyed as a celebration of what your body can do, not a punishment for what you ate. We believe that you have to find something you enjoy before you’ll ever be motivated to exercise or eat properly. We believe in progress, not perfection. And we believe in making sure you’re back in again tomorrow. If you want to get fit, have fun and forget about secondary school, this is the place for you. PS: We also believe Lisa has very short legs.  Most of us, at one time or another, have a goal to lose some body fat. It might just be that we want to feel better in our clothes, perform better in our sport or simply improve our overall health. To lose body fat/weight, we must consume less energy (food/drink) than we are burning. In turn, it forces our body to begin using the stored up unwanted body fat as fuel. Building a deficit slowly, in a safe and manageable way, will allow our body to adapt in a controlled manner. By exercising an average of 3 times per week at an intensity that your current health / fitness will allow for, will ultimately start the process of weight/fat loss. Here are some tips to help move the needle, so-to-speak. Eating a well-balanced healthy diet will provide you with enough calories and nourishment to get the most out of what you put into your body. Choosing low-calorie, high-volume foods will also improve your digestive system, thus increasing the energy needed to digest (more) food. Drinking plenty of water will not only keep you well-hydrated, but it also helps to carry all those healthy nutrients around your body. Keeps your joints moving easily and again, increase the energy your body needs to process the extra hydration. Eating protein at every mealtime will ensure your body has what it needs to recover and rebuild after each training session/class, so you can continue to put in your best effort every time you come to CrossFit Anam. Making small changes to your daily habits, overtime, will build to a significant improvement to your end-goal.  The main purpose of building a foundation is to hold the structure above it and keep it upright. A poorly constructed foundation can be dangerous to the occupants and those in the surrounding area.
The same applies to CrossFit. It's important that we focus on helping our members build a solid foundation, master the basics and help them to perform movements consistently well, with ease, before progressing to more technically difficult and demanding movements. The strength of a building lies in it's foundation .Real gyms don’t look like gyms. They don’t have mirrors, cross trainers or bicep curl machines. They have barbells, squat racks, rowers and ropes. They have dumbbells, assault bikes, boxes and burpees. Real gyms make a lot of noise, dust a lot of chalk and make real progress. And most importantly they have real coaches and real people.  It’s not always about the weight on the bar, how fast you completed the workout or the number of reps you were able to do. We believe exercise is very personal to you, that it should be enjoyed and that working out should make you feel good about yourself. You have taken the time to invest in your health, why shouldn’t it make you happy? Research shows that physical activity can boost self-esteem, energy levels, quality of sleep, improve your mood and reduce your risk of stress and depression. “All the statistics in the world can't measure the warmth of a smile.” ~ Chris Hart Some things just can’t be measured.  One of Tommy Cooper’s most famous jokes goes like this:
I said to the Gym instructor "Can you teach me to do the splits?” He said "How flexible are you?”. I said "I can't make Tuesdays” We could stop this post right there as it’s obviously all downhill, but that joke sums up our two pronged approach to flexibility. Flexibility is the ability to maximise the range of motion at a given joint and is a physical skill that we develop in every class. Besides the well known injury prevention benefits we also know that if a muscle isn't flexible enough to perform a movement through its full range of motion, your strength work won’t be as effective either. But we also embrace flexibility inside our class schedule which is why we offer over 130 CrossFit classes every month. You aren’t locked into the same day and time every week meaning you can attend any of our classes which run from 6am right through to 7.30pm at night. Lack of flexibility definitely won’t stop you getting to class but admittedly it might slow down getting those splits. I was going to finish off with one more joke about flexibility but I decided not to because it was too much of a stretch….. |
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