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6 Tips For Staying Motivated To Workout

Let’s face it: dragging yourself out of bed at 6:00 in the morning and getting to the gym isn’t always fun. Staying motivated to workout can be hard for everyone. This is particularly true as the days get colder and the holiday season gets into full swing. You’re probably busy, cold, and tired.

If you’re feeling a lack of workout motivation, that’s okay. It happens to the best of us. However, consistency is key to seeing workout results. There are many things you can do, big and small, to rekindle that fire of motivation and set you back on track to meeting your fitness goals. 

Here are our 6 favorite tips for staying motivated to workout, even when it’s the very last thing you feel like doing.

1. A strong support network (and some friendly competition)

When you work out alone, it can be hard to motivate yourself and easy to skip a day. However, if you’ve got some friends on a similar fitness journey, you can hold each other accountable. Maybe it’s people from your CrossFit box, or your basketball team, or a running buddy.

If you have friends into fitness, embrace competition to help push you to your highest potential. Studies have shown competition to be the best source of workout motivation.

You can try making a group chat to send each other motivating things, challenge each other, and make plans to work out. Having someone who expects you to show up and workout with them is a big boost of motivation. 

2. Embrace group fitness

Many people find group fitness, such as CrossFit, an effective way to stay motivated. When the movements are all planned for you, all you really need to do is show up. It requires much less planning than other types of fitness. 

Group fitness has an energy far more “electric” than the vibe of a regular gym session. The buzz of other people putting in their all is a great way to keep going in moments you’re struggling.

Plus, when you get to know the other participants and instructor, you’ll start looking forward to the class. When you form some friendships with these people, it helps with the accountability which can be super helpful for staying motivated to workout.

3. Set some goals – and reward yourself when you meet them

Write down a range of goals, big and small. Make sure these goals are concrete, realistic and achievable. A good small goal could be to work out at least 4 times a week for a month. A long term goal might be to run your first marathon by the end of the year.

When you complete your goals, make sure to reward yourself. Otherwise, you’ll stop caring about them and taking them seriously. A reward can be anything you like. For instance, you could celebrate by going to a restaurant, buying new workout gear or watching the last episode of your favorite show. 

4. Put on your workout clothes anyway

This tip is so simple, but more effective than you’d think. When you can’t be bothered, just go and put on your workout clothes. Simply being in the gear is often enough to put you in the fitness mindset and push you to actually go workout.

Plus, it would feel a bit silly to get changed back out of the workout clothes if you hadn’t even worked out in them. No harm in a quick 20 minute workout, just to make it feel worth it, right?

5. Write down how you feel after your workouts

The post-workout endorphins, sometimes called a runner’s high, is an amazing feeling. For many people, it can be addictive. Still, sometimes it can be hard to recall just how good that feels. 

Next time you’re riding that high after a workout, make a note in your phone about how you feel. Then, when you’re struggling to gather the energy to workout, read your testament for how good the workout will make you feel. Hopefully, your past self will be able to convince your present self that the workout is totally worth it.

6. Make working out a rule, not an option

Create a routine where working out fits in. Make it so that there’s nothing else on at that time that you could argue is a better use of your time. Then the hard part – stick to the schedule until it becomes a habit. 

When you started brushing your teeth as a kid, you probably didn’t always want to do it. You might not have always felt highly motivated to go do it. But you did it anyway, because it was a rule. And now it’s a habit.

This is probably the main thing you can do for staying motivated to workout. When working out becomes a habit, motivation doesn’t matter so much anymore. It’s just a part of your lifestyle.

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Joining A CrossFit Box – And A Community

You might think joining a CrossFit box is as simple as paying the fees, signing the paperwork, and showing up for your first day. In some ways, this is true. However, truly becoming a part of a CrossFit box includes getting to know the other members and getting involved in the community.

If there’s one thing that sets CrossFit apart from other fitness programs and gyms, it’s the community aspect. Sharing your fitness goals is a great way to connect with people you might otherwise think you have absolutely nothing in common with. Plus, the group dynamic is very motivating and supportive. Many people find that the support of their box makes a massive difference to their overall fitness performance and progress.

While the community is an alluring aspect of CrossFit, some people do find it a bit daunting. It can feel strange showing up and feeling like everyone already knows each other so well. Many new CrossFitters get a bit overwhelmed by the pressure of trying to socialize with new people, particularly when it’s on top of the pressure of trying to keep up with the WOD.

Although most people you meet at CrossFit are perfectly lovely and welcoming folk, you might want a little advice for getting into the swing of things. Here are some easy tips for joining a CrossFit box and getting acquainted with those in your local CrossFit community.

Be friendly

Okay, this seems obvious, but some people don’t like talking to others – and that’s fine. Those people usually indicate that by standing away from the pack, doing their own thing. No problem with that, and people usually respect that they’re not chatty. However, you don’t want to look like one of those people if you’re looking to become a part of the community! Don’t be shy to say hi and ask people about their day. CrossFitters don’t bite – they’re usually excited to have someone new joining their gym and will want to get to know you.

Support others

For some reason, people sometimes feel nervous to compliment and congratulate others on their performance. However, if any place is a good place to cheer someone on, a CrossFit gym is definitely it. CrossFit is known for its supportive culture, so no one will think you’re weird for encouraging other members. Don’t be afraid to throw yourself into cheering on others when they do a great job. They’ll appreciate it, and will probably do the same for you the next time you need a little encouragement. If you see someone doing an interesting movement or generally smashing their workout, feel free to go ahead and compliment them when they’ve finished. There’s nothing wrong with helping others feel proud of themselves!

Work out at consistent times

When you’re joining a CrossFit box, decide on a certain time that works for you. Go to the gym at that same time as much as you can. Most people work out pretty much at the same times throughout the week. When you start seeing the same faces a few times each week, they’ll be more likely to open up and get to know you. In contrast, if you go at erratic times, people will think you’re just a casual member or drop-in. When you show up to class at the same times each week and talk to other members when you’re there, you’ll slowly but surely make friends.

Chat with people post-WOD

It can be hard to try and socialize during such an intense workout. Chatting with the people around you is probably the last thing you want to do during it. However, after the WOD is a perfect time to get to know people. You just went through the same hell as 10 or so others, so you have a perfect topic to discuss. Complain about it, talk about your favorite movement, or ask for tips to improve on a certain exercise. Alternatively, simply finish up by high-fiving and congratulating whoever’s around you. You all deserve it.

Find out if your box does any social meet-ups

A lot of CrossFit communities do activities such as post-workout drinks, Sunday brunches, concerts together, or other similar hang-outs. While seeing people in the gym is a great way to get to know them through a common activity, non-workout activities can help solidify your place in the community. You can use the fitness journey as a bridge to get to know about other people. You may have more in common than you ever thought!

Don’t worry too much about making friends when joining a CrossFit box

Sure, there are things you can do to improve the process. However, if you show up consistently and are nice to others, you’ll form some good relationships. Most people are surprised at how easy it is to make friends through CrossFit. 

First and foremost, concentrate on your own fitness journey. When you work hard and focus on your own health, you’ll be surprised how many awesome people you attract.

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CrossFit Community: 5 Benefits For Your Fitness

Throughout all of recorded history, humans have thrived the most when they are a valued part of a community that is important to them. We are naturally social creatures and enjoy feeling a sense of belonging a community gives. Many people love spending time with people from their church, their parents’ group or colleagues. In modern times, sports teams and other fitness groups are some of the most popular communities. The CrossFit community is one of the most well-known and celebrated social fitness groups. 

A recent study in the academic journal Leisure Sciences found that CrossFit members had a far greater sense of community than members of other sports groups. Further, the higher the sense of community people felt, the more they motivated they were to go work out. 

The group setting and social vibe of the box is one of the best features of CrossFit, and has amazing benefits both socially and for physical fitness. 

Here are our top five favorite things about the CrossFit community

1. A healthy sense of competition

At a CrossFit gym, there’s always going to be someone fitter, faster, stronger, and generally better than you. Many people find this very motivating. You can see your potential, and you want to be as fit as them. Plus, you can befriend this person. You can always ask CrossFit veterans for tips and advice on how they got to  their level. They’re not just there to motivate you, but to help you out on your fitness journey when you need it. 

2. A high energy environment

If you’ve ever gone for a solo run in a secluded, quiet area, you probably know how hard it can be to motivate yourself to get into the workout. However, when you show up to a CrossFit gym, you’ll find a group of people buzzing with excitement for the day’s workout. This energy is perfect for helping you get your head in the game. Chatting with others with similar goals is energizing and helps you stay in the best mindset to smash your workout.

3. You’ve always got someone cheering you on

The CrossFit community is famous for being super supportive. Everyone was in the newbie’s position at some point. They know how it feels and they want to make you feel comfortable and supported. You’ll be amazed at how much easier it is to push yourself past what you thought were your limits when you’ve got others cheering you on. 

4. Accountability 

Once you become a familiar face at CrossFit, people will notice if you don’t show up. When you just go to the gym, you won’t really face any consequences if you miss a day. If you miss a day of CrossFit then the next time you go, people will be asking where you were at, and maybe hassling you a little for missing a workout. Although it can sometimes feel a little annoying, this accountability is very valuable for staying on track on your fitness journey.

5. You can make lifelong friends

Many people find that making friends as an adult can be pretty hard. Outside of school or work, it can be hard to get to know people. However, the CrossFit community can help you to meet people with similar goals and values to yourself. You’ll find that many people at CrossFit are siblings, spouses or friends. There’s often birthdays or other events that the members celebrate together. It’s quite easy to form meaningful relationships through CrossFit, which is always a nice experience.

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Six Mental Health Benefits Of Exercise

We all know that staying in shape is a key part of looking after our health. However, your physical fitness is just one part of having a healthy lifestyle. There are amazing mental health benefits of exercise that are sometimes overlooked.

With the current stress of the presidential election, not to mention the coronavirus pandemic, it’s important that we take action to look after our minds in these times. In this article, we have six of the key benefits of exercise on mental health, to help you make it through these tough times. 

Exercise releases endorphins

Exercise has a great effect on mental health, and the chemistry’s got the evidence to prove it. Working out releases endorphins, dopamine and serotonin, which are brain chemicals responsible for happiness and euphoria. It also helps to regulate your levels of adrenaline, which is sometimes responsible for stress. Getting a nice boost of energy and happiness from working out a few times a week is a great way to lift your overall mood.

Improves self confidence

As your body changes over time, your self confidence is likely to start elevating. Many people feel unsure that they’ll have the motivation to keep eating right and working out. But, as you see yourself transforming, meeting your goals and getting into shape, you’ll start feeling proud of what you’ve achieved. Plus, as you edge towards your goal body or weight, you’ll feel more comfortable and happy in your own skin. Your body image will likely get a big (welcome) jump!

Exercise helps you sleep

If you’re like one of the 30% of Americans who suffers from sleep disruption, this might be one of the best mental health benefits of exercise for you! Studies have shown that, even for people with insomnia, working out five or six hours before bed can have a similar effect to taking a sleeping pill. This works because it raises the body’s core temperature. As you cool down, it signals to the brain that it’s time to relax now.

Heightens brain function

Various studies on both mice and people indicate that cardio can trigger neurogenesis. This is the process of creating new brain cells. These increased cells can improve memory, learning, and speed of thought. An intense workout also boosts levels of a brain-derived protein called BDNF. This protein helps cognitive function and complex thinking, such as decision making.

Boosts creativity

One of the best impacts of our improved brain function from exercise is on creativity. Studies have shown that people who work out four times a week are able to think faster and more creatively in tests than those who don’t work out. This is because exercise is linked to convergent and divergent thinking. This means kind of thinking involves coming up with multiple solutions to a problem, rather than just one. 

Exercise provides a sense of community

This isn’t true of all workouts, but when it comes to CrossFit it’s certainly a fact. Working out in a group setting, with others on a similar fitness journey, is great for your mental health. Having a sense of belonging and community support is a great way to stay motivated, positive, and feel like part of a tribe.

There are so many excellent mental health benefits of exercise

Many people struggle to manage their stress, sleep issues, and weight. If you’re looking to boost your mental health in a natural, sustainable and healthy way, CrossFit could be the way to go. Contact Buffalo Nickel CrossFit today to have a chat about joining our amazing local CrossFit community.

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Finding Your CrossFit Tribe

It has been said that you are the average of the 5 people you spend the most time around. During the pandemic, Buffalo Nickel CrossFit has honestly been incredibly blessed compared to other fitness centers locally, and especially nationally. Gyms were forced to shut down all over the country. Peloton stock was skyrocketing. Rogue, Vulcan, Repfitness were sold out of all and any fitness equipment. People were selling their first-borns in exchange for bikes and kayaks. And while we aren’t through the woods just yet, we know that people miss their CrossFit tribe.

Seth Godin says: One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people. We are drawn to leaders and to their ideas, and we can’t resist the rush of belonging and the thrill of the new.

With the pandemic continuing on, people are looking for “their” people. The book clubs, the religious gatherings, the gym family. People miss seeing their friends smile without a mask. They miss being able to high five, shake hands and embrace their tribe, CrossFit tribe or otherwise. In essence, they miss the personal experience Zoom can’t replicate.

There is a difference when you are there in person. The buzz of energy, the sounds of controlled chaos, your tribe pushing you when you didn’t think you could run faster. It feels different: more unique and appreciated when in person. This is something a computer screen will never be able to replicate.

We all know this isn’t over yet, and the world outside is seemingly falling apart. But here you can find your people, and the camaraderie of that tribe pulling for you to succeed. Workouts at 5 AM don’t seem nearly as early when surrounded by your tribe.

There’s something indescribable and special about a group of people that suffer and sweat together. 

Why a CrossFit tribe, or any tribe, is important

  • Life will have its difficult times. You will fail. You will make mistakes. A tribe can help support you in these tough times.
  • There will be things that you don’t want to do (but you need to do). You’re going to need people to believe in and push you, more than you are capable of at those moments.
  • The tribe are people that care about what you have to say. Surround yourself with people you love. It makes life a little less daunting.

You need a tribe, go find yours.

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Picking The Right CrossFit Box

So I have been debating writing this for a while. But due to recent events, I decided it was the right time. I am tired of seeing inadequate coaching in the CrossFit world. And I am tired of members not picking the right CrossFit box and being shocked when they come to us and actually receive coaching or corrections. I am tired of people complaining of knees, hips, backs, and more hurting because for months or years the person/people who were supposed to be coaching them gave them no attention. When others in the CrossFit world give people a poor perception of CrossFit, my box becomes guilty by association. 

CrossFit has an outsider’s perspective of being dangerous, injury prone, only for elite level athletes, and that to even join you must “be in shape”. Luckily, most of the bad coaches/boxes do not last long. After a couple of months or maybe a few years they close up shop. Notice I said most, not all. There are still poor coaches and troublesome boxes out there.

Enough is enough

Hopefully this article helps those who are looking for a box, no matter if they new or if they have done hundreds of WODs. I seriously doubt this is the case, but hopefully it also reaches those box owners and coaches who have low standards and realize it’s time to change. 

Heck, they can even message or call me if they need help (my box isn’t perfect, but in my opinion we have the highest standard around). I’ve realized other boxes are not competition instead they are an extended family. 

Our goal should not be to take members from one another, but instead to build CrossFit and help make people healthy. If that means someone goes to another box they like better than ours, fine. They are hopefully getting healthier than they were and now I get to work a little harder.

Here is what to know, or what matters, when looking for the right CrossFit box

Do your research

Google, Facebook, Instagram are your friends here. To find the right box, look at pictures, read reviews and comments. Forget the actual website. The website is simply there to get you in contact with the business. Ask friends, family or coworkers about the box you are considering. Seriously – you can’t get enough information!

Visit with the owners/coaches

People in the fitness world love this quote, “Your health is an investment, not an expense.” Yes, it is true. But those same people won’t take 10 minutes to talk to an owner or a coach of the box they are looking at joining. 

At Buffalo Nickel CrossFit, we meet in person or at least chat with all prospective members. Most times I personally do this myself. It gives me a chance to know them, learn about their goals, and for both of us to put a face to a name. Most coaches and owners are doing something similar now, but if they don’t offer it, ask! 

*Warning, if a coach and especially an owner is unwilling to meet with you before you join, that is a red flag* 

Get a feel for the box/members

If you walk into a box and the members act like you don’t exist, this is another red flag. CrossFit is about getting fit and healthy; but the only reason CrossFit continues to exist is the community. 

One of my biggest pet peeves is when you go to a CrossFit, as as a drop in or a new member, and the current members act stuck up. Okay, they might have veins and bulging biceps, but I promise you they aren’t THAT good at CrossFit. Any box with that much ego will have that much drama as well. 

The right CrossFit box is one with a welcoming community.

Observe a class

Some places will offer a trial class. People jump at this opportunity because they feel like they are getting something for free. You are not. To me, this trial class is the magicians illusion. You are too distracted by the actual workout to even observe how well the coach does their job. 

Instead, observe a class. Watch the coach, see which members they correct. Is it overly serious or does the coach make it fun? Do they pay attention to everyone or only the better athletes? Are they on their phone or actually coaching? All of these are things that it is more difficult to pick up on when you are actually in a class instead of observing one.

Coaching matters 

You need a great coach. A coach that is only a cheerleader is not an effective coach. Coaching requires a skill most people lack. Confrontation. 

A coach has to tell members that a movement should be done differently, or a weight should be lighter, or a metcon needs to be scaled. They must do this gently enough to not be a tyrant, firm enough to make it happen. They need to do it in a tone that lets the member know it is okay, and big results are built on small achievements. 

Some members are very coach-able, they just say okay and do what they are told. Some members however are not as coach-able. Pay attention to how the coach handles both types of member.    

How safe are they?

If you are new to CrossFit, or have never been told/coached in proper form, then don’t expect to see minute safety details coaches should correct. But there are some very overt things you can watch for. 

Does the coach provide each member enough room to work in, or is the class packed like sardines? Is an athlete noticeably extremely exhausted and does the coach scale for them? Does the coach go over each movement, talk about proper weight choices, and what to be careful of? All of these and more will help you see if they are a safe coach/box. 

Cleanliness

This is another pet peeve of mine. Now, trust me, I know how difficult it is to keep a box clean. We have been in an industrial warehouse since the day we opened. We have no AC, so the garage doors are open a lot. Even when closed the building is definitely not air tight. 

But, we go above and beyond to make sure everything is clean. And we always have, not just because of Covid, and not just on Mondays, but all the time and everyday. I have been to more than one CrossFit that when a medball or plate hit the floor a cloud of dust blossomed. This is unacceptable in my opinion. Cleanliness shouldn’t be anything special – it should be the minimal standard for a box.

Things that absolutely do not matter:

How many members a box has

A new member walks into a box and sees a class of 20+ people. They think wow this is a big class, lots of people must like this box, therefore they must be good. Not saying a box with lots of members is necessarily bad or does not coach well. But the ratio of coach to member is important. 

Let’s be honest, the actual coaching and sharing of technical information is cheap. The internet is free, worldwide, and provides limitless information. But if a coach has 19 other people to pay attention to, how much time per class will you actually be seen, and corrected? Therefore an in-person coach is not so much about how knowledgeable they are but how well they can connect with and correct the members. 

The price

Free/cheap coaching ain’t good. And good coaching ain’t cheap/free. On the flip side, just because someone is charging the most doesn’t automatically make them the very best. But it is definitely a good indicator that they value their service. 

I get asked a lot, “do you offer discounts”? The answer is no. Our coaches do not give half price service, therefore we don’t discount our prices. In fact we always try to overdeliver. We try to give more value than what our members are paying for, no matter what they are charged. CrossFit is not about the space and equipment, it is about the coaching, the personal connection. If you want to take your health and fitness seriously, go to the best and find a way to fit it in your budget.

If they have a 6 pack or big muscles

Alright, so yes, I think a coach should practice what they preach. A coach should take care of themselves and be fit. No one wants advice from someone who obviously doesn’t follow the advice they give others. Going to a marriage counselor who is in the middle of a divorce does not invoke great confidence. Same thing with a CrossFit coach.

But that should not be the deciding factor when you’re looking for the right CrossFit box. It should be important, but all in all I would rather have a knowledgeable coach rather than a fit coach.

How much equipment they have

Atlas stones, handstand ramps, peg boards, and air runners are all really cool. But how often do they actually get used? Is the average class able to use those, or would they be better off with basic strength and fitness equipment? Just like with members, more does not automatically mean better. If you are a raccoon, tons of cool looking equipment is the shiny nickel in the trap that gets your attention.

The right CrossFit box does exist

Last but not least, find a box you enjoy, that provides coaching, and has a great community. With some hard searching, you’ll be able to find the right CrossFit box for you.