Categories
Blog

Digging deep to find your fitness motivation

Pumping music, chugging pre-working and feeling anxious to get beach-ready for summer are all pretty standard workout motivators. Sure, they’ll hype you up to get you moving and into the gym. But most fitness junkies agree that a long-term drive to stay on track for a fitness journey comes from finding your why. Sometimes, you need to take the time to look deep inside yourself and find your fitness motivation.

Your “why”, or fitness motivation, is a very internal, personal thing. It isn’t related to how other people see your body, or what anyone else is doing or looks like. It’s not something that goes away when you meet a certain goal. It’s an ongoing determination to better yourself and never settle for less.

So, how do you find your fitness motivation?

Realise that fitness is as much a mental journey as physical

One of the most important steps to activating your inner drive is reframing how you perceive fitness. Seeing fitness as a purely physical thing is a limiting view. Through physical fitness, your mental health is likely to see a big uptick. You can improve your relationships. You can become more productive, creative, driven, focused. Your fitness can help you be calmer, more serene, sleep better, and so many other benefits.

Working out ignites the brain in so many positive ways. In the gym, we learn valuable lessons around delayed gratification, commitment and forming habits. Yes, you probably have some physical goals. But think about your bigger, mental goals too. Understand that through fitness, you can make incredible changes to almost every part of your life.

Admit your barriers to working out

To fully look inside yourself, you need to be honest about your weaknesses. Many people struggle to admit their weaknesses to themselves, but then how will they improve?

To find your fitness motivation, take the time to write down what’s stopping you from working out. Is it external factors, like your busy job or all the time you spend looking after your kids? Is it internal factors, like that you often feel lazy on a Friday night or that you, really deep down, don’t believe in yourself to get fit? 

You can only begin to fix what’s holding you back when you’re honest about your shortcomings. If your self-esteem is a big barrier to your fitness, allow yourself to see that. Then, become determined to change it.

Think about a time you enjoyed working out

This is a simple mental exercise but can be very useful to find your fitness motivation. Think about a time you worked out and enjoyed it and then think about why you enjoyed it. Was it the surge of pride you felt after crossing the finish line? Was it the satisfaction of pushing past what you thought were your limits? 

Analyzing these memories can hold useful clues as to what truly drives you. Many people also write down or take a short video of themselves after they workout. This can help them remember that burst of endorphins they feel, and help motivate them to work out again later.

Think about what makes you proud

I met someone who grew up in a family of overweight people. No one worked out regularly, and unhealthy food was the norm. As an adult, he said his biggest fitness motivation was setting a good example for his kids. He wanted to prove to them that through hard work and dedication, that anyone could get fit. His “why” was making his kids proud, because that’s made him feel proud.

Pride can be a deeply motivating factor. As you try to find your fitness motivation, think about your own sense of pride. What makes you feel like the best version of yourself? What changes can you make in your life to feel that feeling as often as possible?

Never settle for mediocrity

A lot of people see fitness as a part of life to trudge through. They view working out as a necessary evil. Stop settling for workouts that are “good enough” or “will do for today”. 

When you find your fitness motivation, hold it in your head all the time. Lean into your drive to be better every day, mentally and physically. Never settle for less.

Categories
Blog

Connecting CrossFit And Mental Health

You probably already know that CrossFit has many awesome physical benefits. Committing to any kind of healthy lifestyle and exercise regime is definitely a big step on your way to a fit and strong body. However, the mental health benefits of CrossFit are sometimes overlooked. In each of November’s posts, we’ve focused on the different aspects of CrossFit and mental health. In today’s article, we’ll highlight the most important mental health benefits of CrossFit, and how to access them.

Keeping the right mindset for CrossFit and mental health

Although CrossFit and exercise in general are great for your wellbeing, it can be hard to stay motivated all the time. When you’re trying to better yourself and your body, you almost certainly will have down days. It can get overwhelming, tiring, and you will sometimes lose your drive. There are many strategies for keeping a positive mindset that will benefit you.

Many people also struggle with feelings of failure. While failure is an unavoidable part of any goal you try to reach, it can be hard to break out of negative self talk when you fall into it. Most of the time, these thoughts are linked to comparing ourselves to others. It’s important to remember that our fitness journeys are only our own. Everyone moves at their own pace and has their own mountains to climb. But, you can learn from your inevitable failures, and use them to your advantage.

Making the most of the CrossFit community

Research shows that humans, being social creatures, are at their happiest when they’re an important part of a strong community. This could be a church, sports team, class, or any other group that they care about. One of the key ways CrossFit benefits mental health is through the strong sense of community. 

More so than any other social fitness league, CrossFit members report a feeling of belonging. Through a hard earned culture of support and encouragement, CrossFitters are always committed to helping others on their own fitness journeys. 

The CrossFit community is one of the best things about the sport, and has a ton of physical benefits too. When you join a CrossFit box, you’re joining a tight knit group of people who will cheer you on and make you feel more determined to succeed. If you’re a social type, make sure to get involved with the existing community. Chat post WOD, meet up outside of the gym, and get to know the others from your classes. You’ll be amazed at how much this benefits your fitness and mental state.

Practising self care

Although many people use exercise as a way to unwind after an intense day, stress is actually shown to decrease the effectiveness of your workouts. To maximize the mental health benefits of exercise, focus on your own self care first.

You can decrease your stress through activities such as meditation, taking a vacation, or spending quality time with loved ones. These acts of self care are crucial for maintaining a good mental space and preventing burnout.

The connection between CrossFit and mental health

Mental and physical health are part of the same interconnected system. You can’t truly have great mental health with poor physical health, and vice versa. At Buffalo Nickel CrossFit, we believe in helping people have a healthy mind. Because, in turn, this will help them to have a healthy body and a truly healthy lifestyle. 

Categories
Blog

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.

Categories
Blog

How To Keep A Positive Mindset

I’m sure you’ve been told before how important it is to keep a positive mindset in all areas of life. And it is true: there are many benefits to positivity. These include stronger relationships, better mental resilience, more energy, higher self esteem, and many more. Positive thinking can be one of the cheapest and most effective supplements to help you both in the gym and outside of it.

An optimistic mindset is an important part of a fitness journey. At Buffalo Nickel CrossFit, we strongly believe that fitness isn’t all about the physical. Fitness and health is a holistic concept. A truly healthy lifestyle includes having a healthy body and mind. Because the body and mind’s levels of wellness are closely connected, keeping a positive mindset will lead to great results in the gym.

How Does Optimism Impact Our Fitness?

Research suggests that there is a strong link between a positive mindset and its effect on wellness. Many of these benefits relate to exercise. Positive messaging and self confidence helps you push yourself to go harder in the gym. Plus, it helps you maintain a more accurate awareness of your progress.

So, that all sounds great. Even so, we all have rough days where we don’t feel motivated. It can be hard to magically conjure up a positive outlook. Sometimes we hit a frustrating plateau, or our weight seems to stagnate, or it’s really rainy and we just can’t be bothered getting into the gym. Keeping a positive mindset can be really hard. So how can we do it?

Try Motivating Affirmations And Constructive Self-Talk

Your self talk is your internal dialogue. Your inner self might be critical and negative, or it might be positive and kind. If it’s in the latter category, you’re likely to experience far greater results in the gym and in every area of your life. 

Although consistent positive self-talk is really important, affirmations before or during a workout are a great way to bring up your levels of positivity. Here are some great workout affirmations for you to try.

  • “I am strong, I am powerful, and I will finish this workout.”
  • “I feel strong, alive and alert.”
  • “My body can handle anything, I just have to convince my mind.”
  • “I am my best athletic self today.”
  • “I am a better athlete for working out today.”
  • “A little bit of pain is good, it is a reminder that I’m doing a good job and it’s making me stronger.”

There are so many inspiring workout affirmations and quotes. Find the ones that work for you and set it as your phone lock screen, as an alarm on your phone reminding you to go work out, or just hold it in your mind.

Other Tips To Keep A Positive Mindset

  • Workout in a way you enjoy. If your workout involves running on a treadmill for an hour, five days a week, you’ll probably get bored very quickly. One of the best things about CrossFit is the variation. We combine group fitness, weightlifting, gymnastics, and many more. This is a great way to keep engaged with your fitness.
  • Check in with your stream of self talk. Try setting an alarm on your phone for every couple of hours. When it goes off, think about your inner monologue and what you’re saying to yourself. Are you being kind and encouraging to yourself? If not, challenge these thoughts. As you get used to this style of mindfulness, it will get easier to evaluate your self talk and make sure it’s constructive. This practice is much like cognitive behavioral therapy, and can be a valuable way to keep a positive mindset.
  • Track your progress. Take before and after photos of yourself, and keep a workout log – whether an app or on paper. When you leave it up to your brain, it can be hard to see your body change. Seeing hard evidence of yourself making progress is a great way to keep a positive mindset.
Categories
Blog

Why To (Maybe) Stop Using A Scale

The picture on the left was me somewhere in the winter of 2015/2016 and I weighed 225 pounds. The picture on the right is me in August of 2020 and I have no idea what I weigh. Here is a little about my personal weight gain and weight loss story, and my decision to stop using a scale.

I started CrossFit when I was 23 and weighed right at 170 lbs. At the start, I would weigh myself religiously. I had a little muscle mass, mostly from high-school sports, and working physical labor jobs. I could crush body weight movements, as well as anything cardio. But when any substantial weight was added to a workout I struggled. This was difficult for me to handle, I had always been physically capable and never really struggled with exercise. But, CrossFit has a special way of humbling anyone who participates.

I was obsessed with the scale

My eating habits didn’t help things. I have discussed this previously which you can find here. Intermittent fasting, along with a strict paleo diet, left me wiped out after my workouts and unable to gain any real strength. During this time, I had only gained about 5 lbs of muscle. So after about 6 months of CrossFit, my goal became to gain weight and lift heavy. So I started eating, A LOT!  

I have never measured my caloric intake but here is an idea of how many calories I would take in. At the time I was working on Sundays. Before I went to work I would usually eat a lunch or two. I would also pack some food to snack on at work. Typically, it was grilled chicken, rice, eggs, a couple apples, 2 green smoothies, and a 2 lb bag of clementines. While at work I would also get a burrito from Chipotle, and then go to Smashburger where I would have a burger, fries/haystack onions, and a milkshake. When I got home I would have a couple of bowls of cereal, and usually some ice cream or donuts before going to bed.

Well I did gain weight and the weights I was moving went up. I quickly hit 190 lbs. Then 200 lbs. I got to 215 pretty easily, but my goal was to weigh 225 lbs. It was a struggle to make it to 225. I ate until I felt like throwing up, then I would sit down and let my stomach settle for about 30 minutes. Every day, usually multiple times a day, I would weight myself. I was obsessed with my weight. And I simply could not stop using a scale.

As you can tell, the 225 pounds was not a healthy life for me. While my weightlifting had increased, my cardio was abysmal. My life in general was a struggle. Walking up stairs or a hill at work had me winded. Bending over to tie my shoes had me holding my breath and trying to move my gut out of the way. My clothes started to get very tight. But I still weighed myself. Hitting 225 was nice. I reached my goal! But my body and certain aspects of my life were different. It left me looking for change.  

I decided 225 was the turnaround point for me, and that I needed to lose weight. I wanted to get back to looking good and being able to perform all movements well. In a few months, I dropped from 225 to 185. And still I checked the scale every day. 185 left me feeling weak in my lifts, and with little muscle endurance.  

Why I decided to stop using a scale

Over the years I have fluctuated between 185 and 200, but where I feel best at is 190 to 195. I can move enough weight for an athlete of my caliber, but my cardio and body weight movements still feel strong and fluid. About a year ago I decided to stop using a scale. I have an idea of what I weigh only because I have weighed myself so many times in the past. 

Now I am not concentrating on the number the scale gives me. I am concentrating on being happy and enjoying all aspects of my life. Obviously, health and fitness is a major part of my life. Feeling good and operating well in my workouts makes me happy and at peace. Another big part of my life though is food, and enjoying it with my family and friends. Being able to do so without worrying if the scale will change by even a pound makes me happy.

Can a scale be helpful in our health and fitness journeys? Of course it can, but it shouldn’t be the end all be all. The scale is like a photograph. It captures a split second of your life. Sometimes that second is good, other times it’s not so good. But that second doesn’t determine anything else. 

You might find it helpful to stop using a scale and stop worrying about the numbers. Worry instead about how many people you make a positive impact on in a day. Your life will be much happier that way.   

Categories
Blog

Keeping Track Of Math During CrossFit WODs

Ever been mid-WOD and all of a sudden it seems like you can’t remember if you are on round 3 or 4? Or you decide to record your back squat weight after the metcon and now you can’t remember what that number was? If math is hard, math during CrossFit is truly awful. But, like everything in CrossFit, we can find out and how to improve.

Memory loss

You are 12 reps in on Grace. Then, all of a sudden, you can’t remember if you are on rep 13 or 18…what happened?!  

When our bodies are placed under high levels of stress the brain turns off the areas responsible for creativity, contemplation, planning, and critical thinking. It does this because years and years of evolution gave us the ability to form thoughts, create, and think, but it has yet to get rid of the ‘lizard brain’.

Lizard brain

The deepest, most basic part of our brain stem is often referred to as our lizard brain or reptilian brain. It is responsible for the most primitive stimulus: thirst, hunger, limb movement, habits and fight or flight. As we become more and more stressed, our brain reverts to this deep lizard brain and it shuts off the functions of the other parts. 

Your mind is basically saying, “we are under attack and your safety is in danger! You either need to stand, fight and kill the danger, or you need to run and get away from the danger!” 

Now, hopefully during a WOD your safety is not truly in danger, but your brain doesn’t really know that. All it recognizes is the stress it has been placed under. It doesn’t need to know if you are on rep 13 or 18 to survive, so the mind throws that little useless piece of information away. It will stay like this until the stress has been relieved and our breathing/heart rate has lowered to a normal level. 

Lizard brain to lizard king: tips for math during CrossFit

You may never sing like Morrison but you can train your brain to think more critically during stressful situations.  How do we do this?

Widen your view

Count how many people are in class, or look around and pick out everything that is a certain color. Widening your view forces your brain to power on, think through the stress, and pick up important details.

Concentrate on your breathing

Focus on how you are breathing. Is it short and fast? Or deep and controlled? Start breathing better and get oxygen to your brain so it can expand and get back to thinking beyond basic survival.

Don’t focus on one thing

Allowing yourself to have self imposed blinders will give you tunnel vision. This is great for survival because it allows us to take in every detail about the danger that is coming for us. But, it’s not so great for math during CrossFit. So, we want to break that. Keep your vision broad and don’t let it get too locked on one thing.

Give it time

You will find that sometimes you do these things really well and other times you don’t. It is like getting better at double-unders. Practice and time is the only way to get better at math during CrossFit. So don’t be too hard on yourself and just continue to practice.

Okay but how about fixing my math during CrossFit TODAY?

Well you probably won’t ‘fix’ it today, but we do have some tricks of the trade to help remember how to keep track of reps/rounds/weights/etc.

Write it down

At Buffalo Nickel CrossFit we use small personal white boards with expo markers. During metcons we make tallies for every rep/round or mark off the numbers and movements we have completed. There are some shorthand tips for keeping a workout log, if that’s something you want to try.

You can also write down your time when you are done, then roll around on the floor sucking wind for the next 5 minutes. Once you’ve finished your immediate recovery and come back to the world, you have your time already recorded!

Switchin sides

I remember being new to CrossFit and I saw an athlete completing Grace. She would do a C&J drop the bar, step over it, turn around and then hit her next rep. Not only was it giving her a moment to breath and keep a working pace, but it also allowed her to narrow down the rep she was on in case she forgot.

If she was facing one way she was on even reps, if she was facing the opposite way she was on odd reps.  This can be helpful for movements like box jumps, pull ups, deadlifts, and more.

Checkpoints

Karen is a single movement high rep metcon, 150 wallballs for time. It can become very easy to forget where you are. Deciding beforehand that you will break every 20, 30, or 50 reps allows you to have a checkpoint. 

You might forget if you are on rep 60 or 80 but if you can think back through your big numbers it makes it a little easier to get caught back up.

Try some of these tips for math during CrossFit during your next WOD and let us know what you think!