Staying active throughout the week is part of maintaining a healthy lifestyle. Easier said than done for those gym haters out there. But studies have shown that skipping out on strength training and cardio workouts can lead to heart disease, depression and osteoporosis.

Pretty scary, right?

You don’t need to make your exercises complicated. Life is already confusing enough; keep it simple when you head to the gym. CrossFit champ and elite athlete, Jason Khalipa, tweeted: “Sometimes the best workouts are when you are a bit rushed. Short and sweet. Intensity gives great results.”

Below are some super simple tips that even the most amateur gym dude/gal can use when heading to the gym:

1)     Focus on intensity, not time.  It’s not about how long you workout for, but how hard you push yourself. If you’re working out for over an hour and you’re not breaking a sweat, your heart isn’t pumping or your muscles aren’t aching, then you’re not working hard enough.

2)     Push yourself harder. When you finish your workout, ask yourself “did I push myself as hard as I could without injuring myself?” If the answer is yes, then you’re doing something right.

3)     Always keep your workouts fun. If you’re not having fun while doing it, while do it at all?! CrossFit and MMA trainers, for instance, should push you to new levels that you wouldn’t experience elsewhere. Their routines are typically always changing and they always try to encourage their clients to push themselves, while having a good time.

4)     You can get fit in 30 minutes, 3 days a week. You don’t need much more time than that to stay in shape, if you push yourself. But you’ve got hit it hard. Listen to music on your iPhone to get you pumped up. You just need to move. Whatever it is: squats, sit ups, push ups, jumping jacks…when you feel your heart start to race, you’re on the right track.

If you’re toying with the idea of implementing high-intensity circuits with a short-time frame into your routine, then a CrossFit program may be for you. If you’re just not into pushing yourself to the max in a small period of time, and would rather learn practical skills for everyday use, then maybe try a Martial Arts program. A great gym, with a holistic approach to fitness, should offer a little something for everyone. Follow these tips, stay in shape, and your life should generally be happier…and longer.



Photo courtesy of Geek Philosopher

We will only have one class on Memorial Day. 9:15 Crossfit. 

Did you get your Regionals tickets yet? A group has already bought tickets for Saturday May 24th. Join us and watch some amazing athletes put it all on the line in hopes to make it to the Crossfit Games. Plus our very own Shaun Anthony will be coaching the Crossfit Horsepower team on their journey to the Games. Come see all the movements we agonize over played out on the big stage! Tickets are $20. crossfitgames.com

Working out isn’t just about losing weight and toning your body. It’s also an opportunity for you to connect to your best self and transform your negative thoughts into more positive, confident ones. When dealing with negative stories or thoughts about yourself or the world, you may find it extremely helpful to incorporate a mind workout along with your physical regimen.  

Here are some steps to take before you head into the gym:

 1) Grab a pen and paper. Spend five minutes writing down your fears and negative thoughts you are currently experiencing. After hashing this out for five minutes, spend the next five minutes on how you can transform them into encouraging thoughts.

Example: Fear: I am not pretty/handsome enough to have the man/woman of my dreams.

Encouragement: I have great physical and emotional qualities that would make any man/woman be lucky to have me.

After the ten minutes are up, spend five more minutes on a fear you want to focus on that day, and write down your encouraging thought over and over again. Let your mind and body relax as you continue to write. Ignore any self-judgment that may come up in your mind as you write.

2) Once you have your affirmation memorized, head to the gym. Crossfit and Martial Arts uses a systematic approach for each workout, so add this positive thought into your exercise routine. As you do each squat, push up, sit up, punch or kick, repeat to yourself the phrase you wrote down before your workout. Maybe even say it aloud.

Your mind is stronger than you think. If you believe you can do something, you will be able to achieve it. Mental toughness is associated with success and athletic power. Once you start to control your mentality while exercising, watch as your experiences in life drastically improve.


Photo courtesy of Geek Philosopher