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Stress affecting fitness? What you can do about it

woman with stress affecting fitness with hair in ponytail and wearing a polo shirt sitting with her hand on her face at a table and with an expression of stress

Stress is so common that it seems to be a staple part of the modern human experience. Balancing running a household, meeting goals at work, spending time with family, and all your other commitments can be incredibly draining. Many people use fitness and working out as a way to unwind. However, stress affecting fitness can be a big barrier to maintaining a healthy lifestyle.

How does stress impact fitness?

Recent research published in the Journal of Sport and Exercise Psychology suggests that mental fatigue negatively impacts your workouts. Your mind and muscles are both controlled by the same part of the brain. Therefore, getting mentally tired from stress makes your body physically tired too. 

Trying to exercise with a fatigued brain can do many things to your workout – and none of them are good. Stress increases muscle tension, which can lead to injury. It can also impact vision, concentration, and make it harder to lose weight and gain muscle. Plus, stress can slow down your workout recovery.

That is, if you make it to the gym at all. You may find your stress affecting fitness in the form of a major demotivator. Those with a high stress lifestyle are around 30% more likely to live a sedentary lifestyle than people with less commitments. It makes sense. After all, if you’ve been stressed out at work all day then you probably just want to crash out and watch Netflix after work, not head to the gym.

How to prevent stress affecting fitness

Right, so now you’re probably thinking okay, fine, I get it. My fitness is being impacted by my stress. But what do you want me to actually do about that? 

Of course, the best thing to do is to tackle the root of the problem. Identify what’s stressing you out, and deal with it from the base. However, it’s not really realistic to fully remove all sources of stress from your life. We all have important commitments we can’t just abandon.

Instead, take some time to practise self care. Here are some key things you can do to nurture your mind and body, and minimize stress affecting fitness for you.

Self care tips to help you relax

  • Take a vacation. If you can find the time, take a weekend away. Pack a bag and head off, either with loved ones or alone. Okay, international travel isn’t exactly possible right now, but there are so many amazing places in the USA to check out.
  • Learn to say no. You may be someone who ends up with extra stress because you just can’t say no to others. If you’re already busy but feel obligated to help out on a school field trip or take on extra work, it’s just going to add to your already full plate. Most of the time, people will be understanding if you’re too busy. Learn to say no when others ask you to do things for them, and say yes to looking after yourself.
  • Spend time with people that make you feel good. We all have those special people in our lives that help us feel calm, and others who…well, not so much. Take some time to go spend an afternoon with that family member or old friend who you know always has good advice and positive energy to give.
  • Get out in nature. There is a large body of research that suggests spending time outside helps us feel physically and mentally better. For instance, this study shows that runners who work out in parks are significantly happier than those who run in an urban setting. Even if it’s just on your lunch break, get out for a walk and soak up some important vitamin D.
  • Do a little self reflection. Taking time to feel your feelings and write them down can have a very calming effect. You could try a journal to process what happened in your day. Or, you can just make simple bullet points of things you feel grateful for. Taking a few moments each day for self reflection can help you learn about yourself, your needs, and your psyche in a positive way.

If none of these are working for you, it probably is time to reassess your commitments. If you let your stress get the better of you for too long, you can get burnt out and may face lasting unwanted effects. 

However, with some practice, self care is a great way to keep your mental health in check. In turn, your physical health will benefit. The mind and body are an interconnected system. Make sure you look after both!

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How To Make Fitness Work For You

make fitness work for you man in gym clothes standing in front of sign that reads ftc and wearing shorts and a t shirt at the gym

There are so many fitness trends out there. These greatly affect how we think we should approach fitness. From skinny detox tea to the keto diet, health and fitness trends are endless. But at the end of the day, what is fitness for? The CrossFit philosophy is that your fitness should work for you. Your fitness should help you move furniture around your house, or play with your kids in the yard. It’s about using your fitness to be functional.

Fitness isn’t about trends

When I started CrossFit, paleo was the popular diet trend. So, I jumped on that bandwagon. For those who don’t know paleo is, it’s a diet where you attempt to eat like humans did in paleolithic times. This means only foods you would come across in a hunter/gatherer society. If you are follow it, you will spend a large amount of time, money and effort to abide by it.  

I was very skinny before starting CrossFit, and when I first joined I put on a little muscle. At the same time I was eating paleo, I was also intermittent fasting. This means having a large block of the day where you don’t eat. The premise is that you keep your calories limited by only having so much time to consume food in your day.

I didn’t know this at first but the intermittent fasting and paleo were actually hurting my performance. I would fatigue quickly during my workouts. My recovery afterwards would take hours, and I was not gaining any strength. But I would weigh myself everyday and I was happy with the number on the scale.

I did about 7 months of intermittent fasting and paleo. By the end, I was burned out. I hadn’t been out to eat, I didn’t eat the same food as the rest of my family, I hadn’t had much “enjoyment” food, such as desserts, or sweets. So, the pendulum shifted. It shifted way farther than it should have.  

Feeling weak and fatigued had been terrible. The first few workouts with a significant source of carbs in my diet was amazing. I felt good, I lifted heavier, I recovered faster. Going to restaurants was fun again, and I could enjoy meals with my family. But as that pendulum kept going I started gaining weight. Some of it was good. I put on significant muscle mass, I was moving heavy weight in all of my lifts. Some of it was not so good.

The fun lasted for a bit, but then I started having trouble doing anything like pull ups, push ups, box jumps, or running because I had gained a lot of fat as well. I had a goal to see how heavy weights I could lift. So, my cardio stopped. I lost definition and the ability to do some of my gymnastics movements. 

Make fitness work for you

Around this time I switched boxes. The shape I was in disappointed my new coach. He pointed out that while lifting heavy was beneficial, I should be more focused on fitness for life. If I was unable to move quickly for a few minutes without having to stop and try to breathe, were my workouts really doing what I wanted/needed them to do?

That became my new mantra, I wanted to be able to do any physical task life called upon me to do. Whether it be a week of hiking, helping push a stalled car, laying sod, riding my bike with Zeke on my back, the list is endless.

The point is, your fitness should suit your life. You should not only enjoy what you do to get/stay in shape, but it should also work for your needs. That’s why CrossFit is so beneficial: it’s functional. 

The functional movements prepare you for the variety that is life. This way, no matter what life demands of you – a ski trip with friends, carrying your kid around a theme park, helping your brother move – you can do it. Make fitness work for you and for your benefit.

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CrossFit Myth: Chalk In The Gym

people using chalk in the gym and standing in a circle wearing face paint

Chalk has been used in sports for ages. Crossfitters took chalk in the gym from a useful tool and made it a fashion. Not kidding, chalk is overused to the extreme in the CrossFit world.

Like with most things in CrossFit, it got pushed to the limits. If one rep is good, 100 is better. If a little chalk is good, a lot is better! Right?  Well maybe not…

Why even use chalk in the gym?

Now, I am sure someone with a degree in some ultra-science major will know much more about what chalk does. The ridges of our fingerprints create friction when we try to hold onto something. The chalk particles create a bond between the skin and an object, blah blah blah. 

Here’s the CrossFit answer. Chalk helps remove moisture from the skin. In most cases, the hands. 

If you have ever tried to hold onto something with sweaty hands, you probably noticed that it’s more difficult than with dry hands. Chalk dries the skin, so as long as you have the grip strength you can theoretically hold onto whatever is in your hands.

Chalk also helps to increase friction. This is partially due to drying the skin but also because the small little particles give you more surface area and angles to “grab”. 

Why more chalk in the gym isn’t necessarily better

One thing I see quite a bit, especially in the summer or when people are very sweaty, is people LOAD up on the chalk in the gym thinking it will help. Inevitably, they rip their hands and then are surprised. 

They believe that since they used every ounce of chalk in the bucket that their hands should somehow be able to repel not only rips and blisters, but flames, needles, and knife wounds.

Here is what actually happens. The sweat mixed with the chalk creates a nice paste that holds the moisture against the skin. A little moisture is okay and can sometimes help. But, once you add too much and then throw in the friction of swinging on a bar for lots of reps, then your skin will eventually rip. 

How to avoid ripping

Here are a few ways you can avoid ripping your hands:

  • Dry your hands before using chalk in the gym.
  • Use the right amount. Don’t go for AMCAP (as much chalk as possible).
  • Give it time. Most people who are new to CrossFit have soft hands. Over time, you will build up calluses, scar tissue and general toughness.   
  • Try healing balms. Bagbalm, Ripfix, Badger Balm…there are lots different healing balms out there that help heal rips faster than just letting them heal on their own.
  • Let your rips heal. If you rip your palms, give it a day or two to close up. Otherwise it will never heal and you will get blood on all the things.

Health and safety

If you do rip, clean everything you touched! No one wants to grab your nastiness. Ripping isn’t a big deal, it happens. Leaving your blood on stuff is a big deal!

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How Do I Get 6 Pack Abs As Quickly As Possible?

how to get 6 pack abs as quickly as possible

There’s many reasons to work for 6 pack abs. Strong abdominal muscles are super important. They help you have great posture, boost your workout endurance, and provide a base of support for your whole body. Plus, they’ll help you look a little more like Chris Hemsworth.

Getting shredded and looking your best is all about gaining muscle while maintaining minimal body fat. Even if you build the core muscles of your dreams, no one will know if they’re hidden behind too much bulk.

Here’s how you can get those washboard abs as quickly as possible – and no, it doesn’t require 1000 sit-ups a day.

Focus on your diet

You know what they say: abs are made in the kitchen, not in the gym. For an enviable core, yes, you need to work out often. More importantly, you need to eat a healthy diet. 

As a general rule, you should aim to get 40% of your calories from carbs. 30% should come from protein and 30% from fat.

Don’t skimp on healthy carbs such as brown rice, sweet potatoes and whole grains. Eat enough colorful and leafy vegetables such as kale, broccoli and spinach.

To build abs, you need to build muscle. This means eating enough protein to fuel your gains. Aim for 0.6 – 0.8 grams of protein per pound of bodyweight, depending on how much muscle you wish to build. Some great protein sources include chicken, fish, eggs, lean cuts of beef, and dairy.

Finally, make sure you work enough healthy monounsaturated fats into your diet. Think nuts, avocados, fatty fish such as salmon and tuna, and olive oil.

Do more cardio

Cardio is a crucial aspect of your general fitness. Getting your heart pumping helps your body burn fat. In turn, a low body fat percentage reveals the ripped 6-pack abs you’ve been working hard for.

Most CrossFit workouts are energetic and have a big cardio component to them. Checking out a class at your gym could be a simple and easy way to break a sweat, without having to waste time deciding what exercise to do. Plus, group fitness is really fun.

There are also many other great ways to work some extra cardio into your daily routine. You could consider walking, running, biking, swimming or rowing. Team sports you enjoy, such as soccer or basketball, are a popular and fun way to get a workout in without feeling like you’re slaving away at the gym.

Do core exercises

In addition to your cardio, take some time to strengthen your abs. There are many fantastic CrossFit moves that will get your core burning. You can get creative with which exercises you want to use during your workouts. 

Some of the best and most popular functional movements you could consider using include:

  • Overhead squats

Hold a weight above your head and complete a full body squat. This forces your abs to work super hard to stabilize your body. 

  • Toes to bar

Hanging from a pull-up bar, slowly and steadily bring your toes to the bar while keeping your legs straight. Most of the pressure will be on your core, making this an incredible ab workout.

  • Farmer’s carry

This is a simple exercise that consists of carrying two dumbbells. Your arms, back, shoulders and abs will all be exhausted after completing a few of these. The farmer’s carry is a popular CrossFit move and a great way to work your whole upper body. 

  • V ups

These modified sit-ups involve lying on your back and bending at the hips. With arms above your head, slowly bring your hands and feet towards each other – shaping your body into a V. This exercise works your obliques, core and hip flexors. V ups will improve your stability, balance, and most importantly, set your core on fire.

  • Burpee box jump

This explosive bodyweight movement upgrades a classic burpee by adding a leap onto a box. This is a great way to work your core, while also getting in some intense cardio.

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The Unsung Hero Of The Zercher Position

crossfit gym barbell ed zercher position

The name Ed Zercher probably means very little to most people in the world. However, Ed created what might be one of the best strength building techniques out there. He is hailed as the creator of the Zercher position, most commonly used in the Zercher squat.

There are plenty of articles out there about Ed, his legacy and movement ‘how-to’s. However, today we are just talking about the pros and cons. We also have some advice for adding the Zercher position to your workouts.

The Good:

Using the Zercher position (holding the barbell in the crook of the elbows) can be very beneficial. Here’s why:

  • Your upper back, especially the traps, will become stronger due to the forward position of the bar.  
  • Maintaining the correct posture during the movement requires bracing your core very firmly. This not only helps make your core stronger, but also shines a spotlight on a weak core.
  • The quads, glutes and biceps will all be activated in different ways due to the unique position of the barbell.
  • The position can be helpful or more comfortable for people with long limbs or a poor front rack position.

The Bad:

Like any movement, the Zercher position is not without its drawbacks.  

  • To get the bar into a Zercher position, you usually bring it up from the floor.  This can be listed under benefits if done properly. However, if done improperly it comes with some serious risks of injury.  I typically suggest loading this position from the rig to make it a little safer.
  • If you have a weaker core and lower back issues you might want to focus on building that core stability first before trying the challenging Zercher movement.
  • The Zercher position can make breathing difficult, due to the bar/arms pressing into the chest.
  • It can be uncomfortable on the arms, especially if using a standard barbell without any kind of padding. An axel bar will help this issue but only slightly. Personally, I usually label this as a positive aspect. This is because it creates an uncomfortable situation that forces you to accept the pain and work through it. However, I recognize that most people do not feel the same way.

How To Use The Zercher Position In Your Workouts

Pick one exercise a week to do in the Zercher position, and build up from there. As far as picking which movement, you have plenty of options. Squats, lunges, holds, carries, step ups, deadlifts – the list goes on.  

I will add a word of wisdom. If you are not used to them, go lighter than you think you need to.  These can bring out the inner baby of even the most seasoned lifter.

Not sure you are doing the Zercher correctly?  Contact BNCF today for your free intro.  As a member, you get access to world class coaching, convenient location and more.

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