Investment in technology: fitness gadgets

Technology has truly advanced what is possible with monitoring fitness and prescribing results. New gadgets come out every year that help us work out better, longer, stronger, and more consistently. I would like to argue that these gadgets are one step above the online workout but one step below going to the gym. Here’s why:

Yes——-Investment

Only slightly more than a month of gym membership, these gadgets will last long after your willpower does. Although, with price ranges from $50 to $250, maybe you will be a little more invested in getting your bang for your buck. Which is pretty much a guarantee if you follow the prescribed workout plan, because these babies are…

Yes——-Expert Certified

The people who make gadgets are experts in their field. These people work to get anyone and everyone with a little drive and motivation the result you want. They know the science and have perfected the workouts. All you have to do is be consistent and motivated….

Yes/No——-Motivation and Consistency

Besides the initial investment, these gadgets do not hold the user to their word. It is up to them to turn on the gadget, and ultimately up them to remain consistent. This can be a difficult task if you feel alone with no real sense of…

No——-Community

A lack of community is a lack of driving force for a person. The bonds made in a group class like yoga or CrossFit are powerful. The real life team environment can’t be beat because it holds you accountable. And accountability is what will keep you coming back.

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I recommend pairing these gadgets with a typical gym membership, or at very least a partner who has the same device and will follow along the program with you.

Here are a few of the top gadgets to try out for this year.

Some of the gadgets are specific to one style of fitness like biking or running. A few of the gadgets apply to every athlete. These gadgets involve a ‘certified personal trainer’ to help guide users along their workouts and to their goal fitness levels.

The most positive thing about these gadgets is their popularity. Over half of gym users also have a gadget like the ones linked above, according to the Department on Health and Exercise Science. There is no complete substitute for the gym of course, but owning one of these gizmos may be your next step towards achieving your fitness goals and realizing your potential.

Be-you-tiful,

-MissFit

Why pay for the gym when you have a computer?

Ever since the invention of the internet, we have been graced with a bottomless bounty of information right at the tips of our fingers or click of a mouse. While cat videos make up most of the internet today (I’m not making this up), there are a few gems that I would argue have revolutionized the fitness industry.

One is an endless supply of workouts anyone can access for free.

YouTube has free workouts online. Photo courtesy of flikr.com/creativecommons

On YouTube, the fitness craze has taken the turn of fitness channels. On some, people give their advice on nutrition. On others, people give a drawn out explanation of what their “secrets to success” are.

But YouTube is more than just a place to reflect on working out. It can be a place to actually just watch workouts designed for any space, which is usually the viewers home (just make sure you don’t trip over your cat).

A YouTube video can be posted by anyone, and most times the person making the video has had no proper fitness training on movement. So how is it possible for anyone to follow a workout that may be poorly guided? Well, with YouTube there is less unpredictability than you would think.

There are three things that lend to a channel’s credibility;

1. Video views and likes. If the video is popular, and what’s more if a large percentage of people like said video, it is probably going to be quality (or at least get you to sweat a lot).
2. Video comments. If the comments are supportive of the workout, the workout becomes more legitimate by popular opinion. If the comments are mostly negative- or worse, if they say the person is doing the wrong form- then consider clicking away to another channel.
3. Channel subscribers.  Sometimes a video can be unrepresentative of the channel’s overall credibility. Before you hit “subscribe,” check the statistics of that channel’s subscribers. Or better, look at another couple of videos before deciding to get attached to that host.

Check out the top 10 best workout channels of 2015 here.

So these workouts are free, they’re basically credible, and I can do them without getting in my car and going to the gym? From this you might think online fitness channels are running gyms out of business, surely. Well… they’re not, and don’t call me surely.

While YouTube is an awesome tool for accessing workouts, it is easy to get distracted or unmotivated when spending time on the internet. Also, the user has nothing invested in participating regularly. There is no one holding them accountable for doing the workouts, not even their bank. And while you are a part of the thousands of people doing that workout, there is no sense of obligation to that community. No one cares if you show up and no one notices when you leave the page. And finally, as you sit trying to decide which video to workout to, you may decide that a Breaking Bad binge is a better way to spend your time. When you go to the gym it removes you from your environment and obligates you to be doing something, even if it’s not the best workout of your life.

-MissFit

Technology and fitness: the weird divide

Photo credit to flikr.com

The idea of fitness training has been around since the Romans trained for their Olympics. Well made things never go out of style, which is why these events and the fitness training leading up to them are still here today. The dedication of the athletes enrapture the audience as they push the boundaries of what is humanly possible.

My point is that it’s unlikely that the Olympics- and Olympic training- will ever not be an icon for fitness.

Over the years we have developed more efficient and better ways to make our fittest fitter and get the regular Joe some access to that same equipment. This is where the commercial gym comes in.

Yet in today’s world of technology, all gadgets point to more efficient and effective workouts. And yet I blame technology for the public’s disenchantment with our beloved commercial gyms.

Because what used to be a staple for common fitness is seeing a troubling trend.

Figures say that 80% of members who signed up for a commercial gym membership in January dropped out in February. Why is there high sign up rates but higher turnover? Do this trend point to the idea that the commercial gym is just another fad?

The commercial gym experience is no longer engaging. Ever since technology has been introduced, machines are more clever. You just put in your weight and target heart rate and bam! A personalized workout is up and ready to go. There’s not a lot of brain work happening there, and if you’re not careful you will become a hamster.

Photo credit to shiawaselfie.com. 

Always using the same machines on the same settings, and getting the same results.

Maybe this is the reason for the high turnover, maybe technology is giving gym goers an excuse not to form relationships, and that impersonal and uncomfortable feeling has more gym goers throwing in the towel.

But there are a few institutions which are thriving today. One is another type of gym which is more personal. This ’boutique’ gym usually enforces relationships between it’s members, causing community and an actual interest and intrinsic dedication to working out there.

One of those institutions is CrossFit, which I have spent a lot of time detailing in my blog.

Another interesting trend that has risen with technology is the idea of the at-home workout. What used to be your mom’s “Richard Simmons: 80’s Blast Off” workout DVD’s are now modernized.

On the internet there are endless follow along workouts you can do just by sliding off your couch. These workouts are designed for little to no equipment, and the internet brings a bottomless supply of them.

Since this blog is about CrossFit, more specifically why would you pay $50-$200 for a membership when there are free WOD’s online?

So why pay for a gym membership of any kind when there are free and easily accessible ones online?

Here’s why I think the gym will never truly fade away;

1. Getting out of your relaxation space (living room or bedroom) puts your mind in a more active place. When you slide off the couch to do a workout there is always a possibility you will slide back on.
2. There is a commitment to attend when you invest money into something. To prove yourself, you will end up going to the gym a few times at least, and a few is better than none.
3. There is no attachment in some gyms, yes, but the internet (unless you have a personal trainer chatting with you) is VERY impersonal. It’s all on you. How hard you push yourself, if you keep going, and if you’re consistent with it.

-MissFit

Is ’boutique’ fitness the new future of commercial gyms?

Going to a commercial gym nowadays is just as much fun as watching paint dry. Unemotional, and uninvolved.

Now I’m not saying that people who go to the gym are not passionate about getting fit and emotionally invested. I mean, they bought a gym membership, so they’re obviously invested.

What I’m saying is that the social environment provided at the gym is as about as fun as a slap in the face with a dead fish. (OK, enough with the simalies.)

There must be a reason why the percentage of people using their commercial gyms membership is lower than ever. And while CrossFit may have some controversy surrounding its member’s love and almost devout following of the exercise program, what it does have is people excited about fitness.

There are a few ways CrossFit is different than a traditional gym;

No flat screen TV’s or iPod docks.

I think one of the main problems with commercial gyms is while you are in a room full of other people, if they are plugged into their iPod they might as well be working out alone. Those social interactions- the flirtation with the cute girl in spandex or the muscled out guy- are what motivates some people to come back.

The “box” that houses CrossFit is almost intimidating in its simplicity. It’s back to basics, and there’s not a hamster elliptical or stair stepper in sight. Everything is propelled by hand, and there is a kinship that forms when you know everyone is there in that moment and living for that workout. It can have the affect of pushing you harder, and that means faster results and more devotion to the gym.

Solitary versus group workouts

Besides the fancy equipment, commercial gyms don’t have a lot to offer. You get ready and work out with a group of strangers who are either not paying attention to you or judging you based on your looks. Eesh, not the best environment for inspiring self-growth.

And what happens when people feel comfortable? They stick with what they know.

They start relying on the machines they like best, and get into a rut of doing one kind of workout. The body and soul benefits from constant new challenges.

The boutique gym takes that model and flips it. Sometimes it can be uncomfortable to be forced to do team workouts. Although it can be an uncomfortable notion, the CrossFit’s model of group fitness is very deliberate and very different from any fitness on the market, besides joining a sport. People care if you don’t show up for a workout, and you are greeted by name as you walk in the door.

Relationships are formed, and while that can sometimes have negative implications (avoiding the gym because you dread the ‘where have you been?’ questions when you return), for the most part those connections create a stronger allegiance to the building and the experience of working out.

So the new ’boutique’ fitness clubs may have a set of rules that make us uncomfortable, but I think jumping off of that cliff and grabbing the vine is better than doing the same things day in and day out and getting more frustrated when you get the same results.

Whatever it means for you, I challenge you to step out of your comfort zone (and into a brand new level of fitness).

Stay motivated,

~MissFit

Workout selfies or “welfies” bad in large doses

The newest (and hottest) craze since social media began is fitness posts.

Anything from complete workouts, move dissection, and fitness tips can be accessed through the internet. Many fitness gurus now reach out through social media, riding fitness trends through the free source of the inter webs.

Unfortunately, these social media sites harbor another use: the post workout selfie.

What is called the “welfie” or “workout selfie” is now all over the internet. People tracking the physical manifestations of all their hard work, usually with little clothing, have taken over social media sites. And for good reason: who wouldn’t want to look at beautiful people post-gym?

While these photos get a lot of attention, for the female fitness population, these welfies are befitting no one.

For whatever reason, females are predisposed to negatively compare themselves to other females.

As a female myself, I know from experience that there are three states of mind I am in when browsing welfies. Here’s a peak into what is goes on inside my head;

 

Stage One: Tough Love

Let’s see, it’s been four days since I started working out. So another week and I’ll have my summer bod?

No, this isn’t a temporary fix, it’s a lifestyle choice!

I will look like these girls. What one woman can do, another can do, right? Time to go to the gym.

Stage Two: I will never be as happy and pretty as she

Listen to the message, you need to start going to the gym now. No, now!

Wow, look at her muscle definition. I wonder if I can get my muscles to do that… nope, not yet.

Yes, listen to the motivation. Now put down the phone. No, don’t keep scrolling! Ooooh…

Stage 3: You fat cow

I’m not going to list my thoughts for this stage, because they are ugly. The heading should give you an idea, though.

This stage happens after I’ve spent far too long looking at people happier and healthier than me. I’ve gone through the stages of motivation and pressure to go work out, and I am spent. I sit on the couch, usually cradling my favorite comfort foods.

What I don’t like about welfies is the negative feelings females tie to fitness when they get to stage three. If this is what trying and fitness is like, why would they want to go back to the gym- back into that toxic environment? Tough love can only go so far.

So welfies can be inspirational, I think, but only in small doses. If you inundate yourself with pictures of model-type fitter females than you, eventually you will get those feelings of hopelessness. And ultimately this leads to negative self-talk and self degradation.

Through social media sites welfies are too abundant and too easy to obsess over. When a female looks at these sites on their cell phone, it can add fuel to the fire, sort of a “look where I could be” feeling. But as it goes with the internet, too much of a stimulus can become overwhelming.

My best advice is to know yourself, and know your stages.

Because the issue is not the welfies, but the state of mind you are in when you look at them.

So go ahead and look at them, but also know when to move on (hopefully to your sneakers).

Take care,

-MissFit

The CrossFit Controversy

It seems to me that when you talk about a topic like CrossFit, people either really love it or really hate it.

And why is that? Besides being a generally hard training program, why are people so adamant to never try it? Why is there almost a fear that surfaces from people who are new to it? I looked up some of the main controversial points nay-sayers have against CrossFit.

The CrossFit Ego

This is a quote from a Training for Something Greater blogpost;

“Sometimes I wonder how fast CrossFit would be growing if so many CrossFitters weren’t such jerks about how CrossFit is the only way to pursue elite fitness.”

What Wade is saying is that not only are these egos annoying, they are the main reason why the training program is so popular, not the results. That without the devoted harem of followers, it wouldn’t be so popular.

I have to agree with this. CrossFit really is a cultural phenomena that- like leggings and Netflix- has spread like wildfire. And CrossFit is a new way to train, but is it the end-all holy grail of training? I don’t believe any training program can amount to that.

In his post Wade comments on the negative and annoying side of the harem people: this idea that CrossFit is the only way to “really” get in shape. Popular t-shirts for sale have demeaning slogans like “Your workout is my warm up” and “The girls at my gym can beat the guys at yours”. He argues that this arrogance and exclusivity is one of the main turn-offs for people who haven’t tried it.

These are our mascot? Uncle Rhabado

This is not the uncle you want your friends to meet.

Uncle Rhabado is the unofficial mascot for CrossFit. He is a clown who has worked himself to a hospital bed. CrossFitters are supposed to glorify the model of exercising until you are sick.

This type of blatant advertising reminds me of the Heart Attack Grill based in Las Vegas, NV. This grill boasts of their fatty menu sending customers to the hospital with a heart attack, and the waiters even wear medical garb to serve their customers grease and calorie-soaked hamburgers.

Maybe the CrossFit coaches should start having athletes push dialysis machines across the floor.

I do believe it is possible to get unhealthily obsessed with something, but if the whole model of a business is built on that, maybe it shouldn’t be a business at all. Whether giving patient smocks to burger customers or mascotting a disease gained from too much exercise, it is wrong to glorify pain and suffering real people face because of these conditions.

But I guess when you are talking about a fitness program that pushes people to their extremes and is not for any specific purpose… it’s easy to see where some eyebrows get raised.

But how about you? Let me know in the comments below what you think of CrossFit. Do you like it? Why? Do you dislike it? Is it for the same reasons I listed above?

-MissFit

7 days of CrossFit WODs

Seven days of CrossFit WODs (a.k.a. Workouts Of the Day)

I’m surprised that besides the workouts the main CrossFit site posts daily, not too many blogs have posted a point-blank list of what a week of CrossFit workouts look like.

I think especially for people looking to join CrossFit, this seven day list gives a peek into the variety and style of movements typical to CrossFit.

A few disclaimers for understanding the WODs:

• If you don’t know what an exercise is, click on it for step-by-step instructions
• Weights are specific for me, so feel free to scale the weight up or down to meet your preferred level of difficulty.

And here they are!

DAY 1- Killin’ it                                                   

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	500 m row 100 m Inch worms 100 m walking lunge with overhead reach Hang cleans	30	: Bar (35 lbs)
WOD (3 rounds):	jumping rope kettle bell swings box jumps	150 single jumps 30	25 lbs

DAY 2- “Chelsea”                 

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	500 m row PVC pipe stretches body weight squats	20
WOD (30 rounds- yes, I typed that right! 30 min, start on the minute.):	pull ups (easier is jumping pull ups) push ups body weight squats	5 5-10                            10-15

DAY 3- Calm and Focused      

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	5 min. jumping rope
WOD (1 min. on, 1 min rest per exercise):	kettle bell swings push-ups box jumps burpees sit-ups		20 lbs

DAY 4- This is how we do it  

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	800 m. jog 100 m. Inch worms 100m extended lunges (a.k.a. “the perfect stretch”)
WOD (Rest 2-3 min. between sets): *Then 3 rounds of the following:	Deadlifts Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 500 m row push ups kettle bell swings	10                               10                                6                                6                                4                                2 15                              25	75 lbs-55% of max 95 lbs-65% of max 105 lbs-75% of max 115 lbs- 80% ofmax  120 lbs-85% ofmax  125 lbs-90% of max 20 lbs

DAY 5- Give me everything      

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	5 min. jump rope
WOD(each round is 4 min.): Bonus! Abs:	Round 1:  600 m. run push ups               Round 2:  box jumps ring pulls Round 3: burpees kettle bell swings Round 4: jump rope toes to bar  3 min. plank (each time you fall out of it, 10 sit ups)	AMRAP (As Many Reps As Possible)      10                              10 5                                5 90 single jumps          10	20 lbs.

DAY 6- Steady as she goes

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	1000 m. row PVC pipe stretches snatches	10-15	35-45 lbs (weight of bar)
WOD [AMRAP (As Many Reps As Possible) in 10 min]:	burpee pull-up kettle bell swings wall balls	10                              10                              10	20 lbs.                        15 lbs.

DAY 7- FOCUS                

	Exercise	# of Repetitions	Weight (lbs)
Warm Up:	500 m. row 100 m. walking lunges
WOD:	3 Rounds not for time: kipping pull-ups box jumps double unders (jumping rope) 4 Rounds of: Barbell Complexes           (1 Complex=  hang cleans alternate reverse stepping lunges 400 m. run	10-15                          10-15                          30-40 4 3                                2 (One per leg)

I would love to respond to questions; please leave a comment below!

<3,

-MissFit

Time management: CrossFit

The CrossFit membership works a little differently than a gym membership.

When I was first looking for at CrossFit, besides feeling intimidated walking into what is called a “box”, I was shocked that there was no check-in. You know, the little key cards you get when you enter a gym that check you in to tell the front desk you are a member? Yeah, there were none of those.

At first I thought I could slip in and join for free without anyone noticing. I was wrong, and here’s why:

A CrossFit workout is a team event. Even if you have one burly guy dead lifting 150 lbs and you are only able to lift the bar, it doesn’t matter. You will both do the same exercise with the same amount of reps, just scaled differently.

So a real team atmosphere forms this way, because it is equally difficult for you as it is for the person on your right.

CrossFit also uses the method of timed workouts, and although your scores are reported individually, there is a real team effort of cheering for the first and last person to finish.

These people become your buddies. The reason why any Joe from the street can’t walk in and pickup a CrossFit workout is not only because of the difficulty. It’s because there is such a relationship that forms between CrossFit goers that they know when someone new is introduced.

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As a college student, I was worried about how I would find time for an hour long CrossFit workout. And the workouts are not every hour on the hour. Each gym has their different schedules, and unless it’s designated open gym time, if you show up to your box at any other time no one will be there.

So it sucks, but during the school week I wake up at 5 a.m. to eat some breakfast and jog to my box for a 6 a.m. workout.

This may sound horrible. Waking up that early may seem impossible, but my point is that even though I hold down two jobs and have 15 credits, I make time for an hour workout + cardio every day (almost).

Here are the benefits of the CrossFit schedule:

• If you go to the same classes, usually the same people will be working out alongside of you. This means major bonding, which will make you want to go to your workout even more.
• There are a lot of times to choose from, so even if your alarm doesn’t go off, you still have another chance to go later in the day.

And the biggest bonus for me was…

• Consistency. Unlike the gym, people care if you don’t show up, and there is no leaving early. You have a schedule to stick to, and for me that is invaluable.

-MissFit

The CrossFit female

Courtesy of timbanfieldphoto

According to the American Council on Exercise, about 60 percent of CrossFitters are female.

So why are people so shocked when a female says she does CrossFit?

“How much do you lift?” Is the first question, usually followed by, “Aren’t you afraid of getting bulky?”

When you start CrossFit your body is going to change. It’s an unavoidable fact, but one of the reasons why so many people are into this style of training in the first place. But in a society where the waif wins (think Kylie Jenner, Kiera Nightly), all females see that thinner is always better, even if that may not mean it’s healthier.

To me, it is impossible to “get bulky”. You can build muscle, but the bulkiness of your frame has been predetermined by your genes.

Starting with the first week I did CrossFit, I was delighted to find my shirts were looser around my midsection. But checking the scale, I found I had gained a whopping five pounds!

Despite how my clothes were fitting, I felt depressed. It was so ingrained into my mind that the number on the scale meant everything. I went to my trainer to get advice.

“I had the same thing happen to me,” she said. “In the first few weeks (of CrossFit), your clothes get big but the number on the scale goes up. It’s the muscle building, but the fat is still there. And with a good diet, the muscle will eventually burn away the fat and the number on the scale will go down again.”

Everyone has seen that picture of five pounds of fat next to five pounds of muscle. It hit me that the phenomenon I thought I was experiencing was normal. The muscle growth was coming, and the only thing controlling the fat loss I needed was my diet.

I had always been what was called “skinny fat”, which means you are thin, but not because you have lean muscle. It’s because there is no strength or composition on top of your bones.

Building lean muscle makes you efficient, and changes your body composition to be strong and lasting.

The amount of muscle you build needs to be counteracted with a diet that burns fat, or else your new physique will (let’s coin a new term here) strong fat.

Yes, resistance training will build muscle. Your diet determines if that muscle will be covered by fat or will be lean muscle.

Because truthfully, females who are beautiful can not measure that number on the scale. No matter your body type, if you are happy on the inside it will be projected outwards, making you beautiful. Effort is attractive, and self-confidence is priceless.

Stay beautiful.

Love,

MissFit

Finding your ‘box’

Courtesy of Flickr

If you say you live in a box, it could mean one of two things. Either you are homeless and are living in a box, or you are a CrossFitter, and the ‘box’ you practically live in is a bit larger and a lot less comfortable than your cardboard alternative.

For good reason, the training gym for a CrossFit is called a box. Four gray walls with what looks like prison yard equipment with circus additives will greet you.There are no mirrors and no ellipticals, but there are dumbbells, rope, hanging rings, pull up bars, lifting racks, and all the free weights any lifter could want.

If you are doing it right, your box is the place that will break you and then make you. So when you do break, it is key to have the right trainers and support group picking you back up.

In my city there are seven CrossFit boxes to choose from. If you live in a city, you may be overwhelmed by your choices. When I was out shopping, I relied mostly on my instincts as to how the place would work out for me. Luckily my intuition got me into the perfect box for me, but I have compiled a few components anyone can look for to find the perfect box for them:

Good trainers.

Now, the rightness of a trainer for an athlete depends on having a connection and knowing they get you. But while ‘good’ may mean something different for everyone, there are a few levels of certification your trainer may or may not have.

There’s big money in CrossFit these days, which is why so many gyms are opening up all over the country.  Make sure to do the research on who your coaches are, and if they have actual coaching experience.

Ideally, you want a trainer with more coaching experience. You also want a trainer who you can lean on and trust. So if the connection is there,  give some leeway if they are only CF-L2 (CrossFit Level 2) Certified.

The price is right.

INTRODUCTION COURSES

For me, finding my right box depended on the cost of the introduction classes. All CrossFit facilities agree on introduction courses before jumping into a monthly membership. And rightly so. It is a big commitment. What all CrossFit boxes do not agree on is the number and price of said courses.

As a college student, I was not willing to break my bank just to try out a gym. And as I shopped for my box, I turned down gyms until I found one with a week of free classes offered before making any commitment.

MONTHLY MEMBERSHIP

Most monthly CrossFit memberships range from $80-$120+. The ways to get a cheaper membership include being a student or a senior, and signing up for membership with a buddy. (Even if you are not looking to pinch pennies, I highly recommend signing up with a buddy. Having someone suffer through the rungs with you can mean support- not to mention a great bonding opportunity.)

Community

Throughout your first few workouts, you will notice the atmosphere is totally different from your average gym. The W.O.D.’s (or Workouts Of the Day) are preformed by everyone, just with different weights, so there is a real team atmosphere that erupts during workouts.

Most likely, people will greet you when you walk in the door. With all of those exercise endorphins, the CrossFit community is generally happy and chipper, and it catches. There’s a reason why people say CrossFit is addictive.

Good Vibes

If everything checks out, there are good trainers, the price is right, and there is a strong community, the last place to go to is your intuition. Can you imagine yourself returning to this place? Do you get a sense of community and comfort through the difficult workouts? If so, congratulations! You have found your box. If not, no worries. There are most likely other boxes for you to try, or even other fitness programs if you find CrossFit is not the right fit for you.

Good Luck!

-MissFit