Crossfit smoshfit

Crossfit.....If you don't know what it is let's start there.  Crossfit is a minimalist program, consisting of basic exercises using basic equipment.  High repetitions & maximum capacity is the name of the game. Crossfit marks the world that we live in, a world of crazed fad work outs.  There are so many programs to choose from Insanity, P90x, TRX, etc.  These structured work outs are designed to push you to your max.  However these regimens generally give little instruction and keep me in business with many injuries especially to the low back.  Most people who end up injured are people who jump into these work outs looking for a fast way to drop the fat & increase muscle.  But instead of seeing those much sought after results, they end up in my physical therapy office with crazy injuries & back to where they started.

Now I'm not here to bash these work outs or say you shouldn't do them, because like any work out I think they can be great.  I am simply writing about this so the average joe can know what to do & what not to do.  The fact is when you hear about a new work out it sounds exciting to try, but there are some rules to live by to prevent the classic "tried it once never going again" feeling.

1)  If you are a sedentary person, i.e. you don't really engage in activity.  Getting the bright idea to just jump into Crossfit, which is a high intensity work out, is NEVER a good idea.  To start something like Insanity or Crossfit you have to be in some sort of shape before you start.  Begin any sort of exercise, walking, elliptical trainer, light weights, etc.  Make sure you can stick to a work out plan with these beginner activities 3-4x/week for 12 weeks first!  If you can stick to it and all is going well (meaning you are progressing yourself & challenging yourself), then it may be time to branch out.  12 weeks seems like an eternity once you get the motivation to start, however I know you will thank me later when you aren't injured from jumping into something that was too difficult from the start.

2)  Any time you try a new work out it's a good idea to do your homework.  Simply throwing yourself into a class or regimen will leave you sore and confused & not to mention you probably looked like an idiot during the class.  I was practicing behind a girl in yoga the other day who clearly had no idea what she was doing!  I couldn't help but think I should give her my card after the class because it was apparent that she was going to end up with a knee injury if she continued on this way.  Do some research! You wanna try yoga, Crossfit, whatever, look it up!  The internet can be a beautiful thing, learn the basics online like the structure of the classes.  This will help you to know what to expect.

3)  Admit you're new!  If you are new to a class, studio, or work out in general let the instructor know.  Most of the time the instructors have 20-30 other students they are trying to watch so they may not catch what you are doing incorrectly.  But if prior to the start of class you let the teacher know, "Hey I'm new to this class."  The instructor should be more tuned into checking you out to make sure you aren't performing something incorrectly or compensating.

4)  To completely conflict with my last point....You have to look out for you.  I have been in exercise classes where the instructor's form is the worst form I've seen ever!  If you know they are doing something incorrectly, don't be the sheep following the shepherd! Motify.  Most Crossfit injuries I see are from lifting incorrectly, lifting huge amounts of weight, or jumping.  Despite what the instructor is showing you, good form is the key.  If you do 100 repetitions in bad form you might as well have stayed home & eaten a cake because it didn't count for squat.  10 reps in great form is better than 1,000 anything in bad form.  For lifting & jumping, make sure you are hinging at the hips & if you feel something in your low back, stop, reset & then try again using your legs not straining your back.

5)  In the same respect if you know you have old injuries that will flare-up if you do the right aggravating movement, don't do them!  I have to be especially careful here.  I love to push myself, and I hate feeling like I didn't push myself to the max.  However, I have 2 knees that have each gone through surgery, and I have a very physical career where a back or upper extremity injury could leave me using sick time.  I have to listen to my body!  Certain twists in yoga, or certain jumps in a conditioning class are not for me.  I have to pick a different pose or exercise for that 60 seconds & challenge myself in a different way.

With injuries prevention is the key.  Good form is your best prevention & if you don't know the correct form, ASK!  Trying a new work out is exciting, but in the same respect you must take care of your body.  You may get through 1 class injury free, but that may be your lucky break.  Straining & bad form will catch up with you, and I have seen some debilitating, life altering injuries from just simple lack of knowledge and carelessness.  Protect your joints & your back, and you will be good.  Jumping into a high intensity work out or trying a new work out is fun & exciting, but always remember to take care of you!

Foam roll it!

The foam roll is one of my favorite exercise tools!  It's good for everything.  Check out my video to introduce you to the foam roll.  I also show you the most common way to use it, and that's by foam rolling those sore legs!  After a good run I perform each of these techniques for about a minute to help combat soreness & decrease my risk for overuse injuries like tendinitis.  Great way to start the week!!!

Have your cake & eat it too.

Desserts.  One of life's most phenomenal gifts, a sweet treat at the end of a good meal.  Yet, desserts are one of the most controversial subjects in the diet & health food world.  Should we, or shouldn't we???? The debate (like other debates on what we should cut out of our diets) makes me sick.  If you cut it out, you are just going to want it more, just like an ex-boyfriend.  Depriving people of something they want has never worked in all of history.  But how to eat dessert and not pay for it later in unwanted pounds or stomach aches?!?!?!  HOW????  My always favorite (however annoying) answer is MODERATION. But to change to a different tune, because moderation does not always work for the average American bear, let us discuss desert options which will not send you into a sugar coma or to a weight loss specialist.

Making good dessert choices is your answer to this always puzzling issue.  Yes there are good dessert choices.  

My personal & first choice is a glass of red wine or a great craft beer.  We have all heard the benefits of a glass of red wine:  1) antioxidants, specifically polyphenols which protect the lining of blood vessels 2) resveratrol...what??? Ingredient which prevents blood vessel damage, reduces bad cholesterol (LDL), & also prevents blood clots  3)  There's is tons of animal research which has shown red wine can do anything from protect the stomach lining to diabetes prevention.  Have a glass!  Now craft beer has also been shown to have similar positive effects on the cardiovascular system.  However, craft beer also contains fiber & B vitamins!  1 glass of either option is a good alternative!

Ice cream substitutes:  FRO-YO!!! A huge american trend right now, and a great sweet treat!  However if you load your cup up with candy & chocolate you pretty much kill the healthy part of the dessert.  Try some honey & berries or other fruit to sweeten it without the empty calories.  I'm in love with Greek fat free frozen yogurt!  Another great ice cream substitute is soy ice cream.  Less sugar, no dairy overload, & yet satisfying.  One of my personal favorites are the soy ice cream bars from Trader Joes (90 calories & available in chocolate, my pic of them wouldn't upload boooooo)!

Dark Chocolate:  70% dark chocolate bars gives you a lot of the positive effects of red wine, specifically antioxidants!  They also satisfy my ever present chocolate craving.  To keep yourself in check with serving size try to buy bars which are pre-wrapped to control your portion size.

The last option is fat-free candies.  My personal favorite is RedVines (oldie but a goodie).  Yes, all candy is empty calories aka no nutritional value.  But if you have a craving for something sweet you could sit down & have 5 of these RedVines & only consume 140 calories!








Take these bits of advice & try enjoying a not-so-guilty dessert this week!  Until next time....