Elite Strength, Fitness and Conditioning with CrossFit
Wednesday August 16th 2017

Getting Your Desired Weight – The CrossFit Process

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We would ask ourselves why it is easy for a lot of people to maintain their desired weight and still be able to enjoy the foods others are avoiding. Some people just do not make any effort. Unfortunately, for some people, it is not as simple as licking an ice cream and nothing happens. Some people have to struggle and that is always a question we want to find answers for.

There are valid reasons for this scenario. Some people inherit what they call good genes. These people have faster metabolism compared to others. Even though they would eat a lot, their bodies can still metabolize foods they take in and maintain their weight. That is partly true.

However, some researches show that metabolism is not the only reason for differences in metabolism of food. Study reveals only 50% of obesity is to be blamed with heredity. The remaining number lies on our habits. This means something important.

It means that for most of us who were not gifted by good genes can actually do it as long as we have this determination. It also means that we need to change the way we view life and the way we go about it. We must change our ways of eating, our lifestyle and must have a control over our weight. Sometimes, we are frustrated because we cannot stick to our original plans and we break the rule in the middle of what we already have started.

To change your ways of eating, your lifestyle and have a control over your health and weight, try out CrossFit! Was it really worth the time? I can say that you will likely enjoy the process!

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your Life. There are no Limits. There are only plateaus, and you must NOT stay there, you must go beyond them.” ~ Bruce Lee

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Inhale it and fight your cravings!

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Ever had the feeling of gobbling food whenever you are feeling stressed out?

Most of the times, when you feel anxious or stressed out, your hunger shoot up as well. It is best to practice the yogic breathing to offset this. When you are relaxed, you do not experience much hunger pains as compared to when you are worried.

Add the fact that when you are stressed out you tend to cherry pick sweet food. The loads of ice cream and chocolates increase when you are anxious. You can make rational choices on your food intake if you are relaxed. You can also do the 12 minute work out where you have to rest your right thumb near your right nostril, ring finger and pinky by your left nostril. Then you have to close the left side and inhale through the right for four counts, finally close your right nostril and hold for four counts and open your left nostril and exhale through that side for four counts. Do the same cycle on the other side and continue alternating for about a minute and soon you will forget that cookie and sweet food craving of yours.

Make sure that you stick with your CrossFit workout plan (at least 3 times a week) and practice it religiously and in no time you will attain that great figure that you have yearn to get. If you are new to CrossFit WOD, learning CrossFit can be used as your guide if you are starting to take weight loss and gaining optimum health seriously. You can use this as the start of your weight loss efforts, and this can complement the other weight loss suggestions that you can get from living the CrossFit lifestyle.

“Stay humble. Be kinder than expected.
Deliver more than is needed.
Exude passion. Shatter your limits..”
~ Robin Sharma

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Top 3 reasons why your dieting efforts are deemed ineffective!

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Do you know the possible reasons on why things did not turn-out to be the way you expected things to be with your diet regimen Most probably your diet program does not perfectly and rightfully suit you and your specific needs. You should bear in mind that every person has different needs. One mode of dieting may perfectly be effective to others and may not hold true to be effective with you. It may not be as what other people would claim that’s effective with them.

1) Physical exercise is a very important element in losing weight. If you would really want to effectively burn those extra calories, then you have to get into your feet and find the right exercise program (such as CrossFit!) that would perfectly suit and fit you and your needs in losing weight.

Also, you should make sure that you are doing it regularly as well. Cardiovascular exercise is an important form of weight loss exercise. This could help you effectively lose weight if done at least five times a week with at least 30 minutes everyday. If you are just a starter, slower your pace or until your body adjust to it.

2) Another factor which also holds true would be lack of regular sleep. A daily good amount of sleep is very important in pushing through with effective diet and weight loss regimen.

When a person lacks the prescribed amount of sleep, the tendency would then be that the person will resort to food binging as to compensate for the lack of sleep. This would be a normal tendency and coping mechanism of the body when deprived of the essential and basic need.

The body would increase the production of the appetite hormone called or known as cortisol due to the lack of sleep. Remember that you should take an 8 hour sleep everyday to maintain a healthy and balanced health.

3) Also playing a crucial role in ones diet and appetite would be stress and anxiety. These factors which are common are the modern day culprit of weight gain and obesity. Taking the example, when you are stressed out or feeling anxious. Your tendency is to resort on comfort foods as these would give you immediate ‘feels good effect’.

By taking a chocolate bar or sundae from pantry would give you the immediate comfort. This can in turn be a form of a habit and would make you grab for more. Eating sweets and food rich in simple carbohydrates or food high in sugar would tantamount to a sudden and fast weight gain. It would most likely double your pound. It is best advised that when you are caught to be in a stressful and anxious situation, you should simply just take a moment to relax and breathe calmly.

Have you CrossFit today? Come join us for WOD!

“Work harder than everybody.
You are not going to get it by whining,
and you are not going to get it by shouting,
and you are not going to get it by quitting.
You are going to get it by being there.”
~ Barbara Walters

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CrossFit – gearing towards the goal of maintaining physical fitness and optimum health all at once!

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Anyone can CrossFit to lose weight and regain his or her health status as well.

Most commonly, one would feel and experience minor health problems as an implication of sudden weight gain. Other people who suddenly gained large amount of weight would commonly complain of discomfort, uneasiness, sudden shortness of breath usually preceding an activity, feeling of depression, and the worst would be isolation of oneself coming from low self-esteem and self confidence due to altered self-image that is brought about by undesirable physical change with weight gain.

The worst thing or scenario in gaining weight would be heart complications. Heart problems would just surprise one and would often attack one off-guarded. The prevailing and disturbing issues would cause ne to confide and ask the advice of a doctor or a professional health specialist. This time, the doctor or the health professional would first address weight gain problem and issue through a weight loss regimen or program.

Definitely, getting into a right diet and proper exercise would not be an easy task at all. In fact, it is even the most difficult and the most challenging part. This holds true most especially with men and women who are career oriented and would most often spend their time working.

Time is a valuable and precious thing that a person should battle for. This is where CrossFit can help. It saves you time and gives you effective workouts without compromising on quality time spent with work and life and at the same time gearing to the goal of maintaining physical fitness and optimum health all at once. CrossFit will help you not just by helping you obtain your most desired weight but at the same time help you live a healthy lifestyle.

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Top 5 Benefits of CrossFit Exercises!

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A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat during that week, one of the best ways is through increased activity using CrossFit. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating right that will total 3500 calories for 7 days.

Although exercising is great just being more active is also a good way to burn calories. There are many small changes you can make to your daily routine that will burn calories for example. Here are the top 5 benefits of CrossFit exercises

1) Boost to your emotional well being

Even a quick exercise can help boost your mood. Also, more intense exercise can stimulate the release of mood elevating compounds called endorphins.

2) Reduce risk of heart disease

If you are overweight or obese, you are more prone to heart disease, as you have a higher risk of cardiovascular disease. You can improve your cardiovascular function if you partake in CrossFit workouts and exercises.

3) Improvement to memory

If you exercise more regularly, you move blood and oxygen to all your body’s organs, including the brain, which is great for revitalising your mind.

4) Reduced risk of Diabetes

Physically active people are less likely to develop Diabetes, as exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin.

5) Other benefits include:

Improved sleep pattern, increased strength, improved energy level, pain relief, longevity and increased bone density!

What are you waiting for? Come join us for a new experience at CrossFit Hub today!

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Manage your weight properly and reduce risk of developing illness through regular CrossFit workouts!

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Trying to maintain a healthy lifestyle by keeping fit is necessary to help boost your energy levels, as well as your metabolism. Just by boosting your daily activities as part of your routine, will ensure that you can reap these rewards.

Why is healthy eating important?

As we get older, managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, whilst also reducing the risk of developing illness and diseases.

Always try to go for the wholemeal variety in foods where possible.

– Aim to have five portions of a variety of fruit and vegetables daily

– Use a moderate amount of dairy product and look for low fat varieties

– Moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils – look for lower fat versions where possible

– The occasional treat (foods that are higher in fat, salt and/or added sugar should only be eaten in moderation)

– Little salt – always read the label!

CrossFit WOD at the Hub

WU
300 Run
2 x 20 med ball sit ups
3 x 30s hollow holds

10-8-6-4-2
OHS with barbell
3 counts down, 3 counts up

Strength
3 x 10 C2B on rings
3 x 20 UB front rack lunges with axle bar

WOD
AMRAP 10
50 DUs
20 wallballs
10 T2Bs

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CrossFit to achieve your desired healthy weight!

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Getting fitter and living a healthier life is not impossible if you engage in healthy eating and physical activity. By doing so, you can reduce your chances of developing various diseases and can also help you achieve your desired healthy weight.

By being healthy, eating the right things, exercising appropriately, you can sensibly bring your weight down.

To check your BMI, simply take your weight (in kilograms) and divide it by your height (in metres) squared.

For an online BMI calculation, click here. Notably, being under 20 on your BMI means you are underweight, whereas over 25 is considered overweight, and over 30 is obese.

The only way to make exercise part of your life is to build this into your everyday life.

Many people go for a brisk walk, gentle jog or try a CrossFit exercise class. Everyone is different, so you must choose something that you find enjoyable.

As a fully pledged adult, you should try to get your heart rate up at least four to five times a week.

5 Top Workout Tips

1. Keep an accurate food diary

2. Set healthy and manageable goals

3. Ensure you make healthy choices within your routine

4. Be proud about your progress

5. Make a strong commitment towards lifelong changes

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Develop an exercise strategy!

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Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight and get fitter will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, ìI want to lose some weight,î is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. Join a CrossFit community. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight for the better.

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“The purpose of life is to live it
to taste experience to the utmost
to reach out eagerly and without
fear for newer and richer experiences”
~ Eleanor Roosevelt

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

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