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Holiday Weight Gain and Stress: What Can You Do?

The holidays seem a distant thought until the day after Halloween, then they are thrust upon us whether we like them or not.  Inundated with Christmas music, turkey, stuffing, sweets, family, and the best part, stress.  Our bodies are in a relatively stable state 10.5 months then we are tossed into a fanatic state revolving around the previous listLife’s stresses can take a toll on behavior and physiology, resulting in the utilization of coping mechanisms.  Some reactions can include: over eating (the plethora of a holiday spread does not help this) and physical activity or lack thereof. 

flippedWhile there is little someone can do to alleviate all stress, there are ways to mitigate stress during the holidays.  According to the Anxiety and Depression Association of America (AADA), studies have shown exercise increases overall cognitive function which will help ease the effects of stress.  Exercise produces endorphins, a natural painkiller, which assists in sleep. This in turn has a direct impact on stress levels.   .The AADA states that as little as five minutes of aerobic exercise can stimulate these anti-anxiety effects of exercise.

Can you find five minutes during the holidays?

Anyone can find five minutes, and I beg someone to explain to me why this is not possible because that explanation right there would be five minutes!  Does this mean five minutes of walking?  While this is better than nothing it is proven that the high intensity format is the best overall format to achieve the desired results which can alleviate the effects of stress (Costigan SA, 2015).  So in comes CrossFit, “…mix these elements (fitness movements) in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense” (Glassman, 2002).  To help you get that five minutes in during the holidays and avoid the negative side effects of stress, here is an easy to follow chart based on body weight movements and workout formats.

Body Weight Movements Exercise Format
Push up 21-15-9 or any numeric format in a couplet or triplet
Sit-ups EMOM (every minute on the minute)
Burpees Tabata (:20 of work followed by :10 of rest for 8 cycles)
Wall sit AMRAP (As Many Rounds or Reps as Possible in a given time i.e.: 5 Min AMRAP)
Hand stand push up
Bear crawl
Squats

 

Above is a quick reference list, but is by no means all inclusive.  The great part is none of these moves involve machines, just your body weight.  Take any of these movements, any of the formats, and perform as many patterns as possible.  Some examples:

21-15-9 of Squats and Burpees

5 Minute EMOM of 50’ of Bear Crawl

Tabata Burpees

5 Minute AMRAP of 10 Handstand Push-ups and Sit-ups

Stress over the holidays can negatively affect people well into January, either through mental fatigue or physically through holiday weight gain.  Keeping yourself physically active just five minutes a day can drastically help soften the effects of the holidays.  For more information on workouts or CrossFit in general, email austin@crossfitoshkosh.com

For more information about becoming a member of CrossFit Oshkosh fill out the form below

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Works Cited

Costigan SA, E. N. (2015). High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. BR J Sports Med (Systematic Review and Meta-Analysis), 49.

Glassman, G. (2002). What is Fitness. CrossFit Journal, 1.

Categories
Blog

End 2015 by Preparing for 2016: New Year New You

2016 is upon us and with it comes the quintessential resolutions.  do you make the same resolution every year?  Tell yourself you are going to start using a gym membership you have been paying for, for three years?  To lose 10-100lbs?  To eat better?  To take better care of your body (you only have one)?

This year you can do something different. You can make a change in your life which will reverberate through everything you do.  You can gain confidence, strength, and reach a fitness level you may have thought unachievable before.  Join a gym where not showing up means someone will contact you to make sure everything is ok and there is a community of people to support you along your journey.

See Steve’s story HERE

We are doing a unique “New Year’s” greenhorn program starting January 6th.

How it works:

The class being taught progressions by Coach Justin
A class being taught progressions by Coach Justin

We will have a program at 7am and 7pm Monday and Wednesday starting January 6th and running through the 20th.  During these five classes we will teach you the fundamentals and mechanics of everything from a squat, to a press.  You will be exposed to CrossFit in an environment based on learning fundamentals and proper mechanics of movement.  Once the classes are completed, you will have a one month membership to CrossFit Oshkosh (included in the initial price).   The total price of this program is $149 which includes initial training and first your first month of membership a $270 value.

What if you want to do CrossFit but cannot make the times:

For the people who cannot make the specified times for this program, we have an individual package which offers the same product but on your time.  We will find time in your schedule to get your five sessions completed and your month membership started.  Email austin@crossfitoshkosh.com for more details.

What happens once the month is over?

Once your month is over you will be able to choose what membership works best for your fitness goals.  A coach will sit down with you and develop a personal action plan to achieve your desired results.

We do not do contracts, so you are under no obligation to continue your membership with us.

How to sign up:

We only have 12 spots in the AM and 12 10 spots in the PM program and once they are sold out the program will be closed to further enrollment.  Sign up is based on a first come, first serve basis, and the last time we did this the program sold out.  Contact us today to get involved!

To sign up email austin@crossfitoshkosh.com or fill out the form below.

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Categories
Client Stories

Stephanie Milmoe: A Life Consumed By Fitness

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Brief personal history and journey towards beginning your CrossFit journey:

If I had to “label” myself as a child, I would have been the typical “Tom Boy.” I chose to play basketball and football with my brothers friends over playing dolls with my own friends. I enjoyed doing anything competitively active/outside. Whether that be swimming in the summers or playing basketball in the middle of a blizzard in December, it didn’t matter as long as I was moving. I remember there was one time that I couldn’t go outside and I was so desperate to move that I made my mom time me running from the washer and dryer downstairs to the couch upstairs while trying to beat my own score. The need to always move translated into my career as a high school athlete. Playing 3 sports in high school, my life forever changed my senior year when I tore my ACL and Meniscus during a basketball game. As life moved on, I attended the University of Wisconsin-Oshkosh majoring in Physical Education with a minor in Specially Designed Physical Education. As a UWO student, I played intramurals and went to the gym occasionally. I had NO IDEA what I was doing at the gym. In my last year of college I started to put together what I learned from school and the endless hours of research online and went to the gym. I went strong for about 6-7 months on various programs and saw gains physically and mentally comparative to past attempts. However, I found myself limited to exercises because of my knee injury and getting over that mental barrier I felt that was stopping me. After graduating, I received a job as a Physical Education Teacher and also helped coach basketball. I really started to notice the impact of my injury during the school day and basketball at night. My back hurt, my hips hurt, my knee hurt, everything hurt. All I could think about was I am 24 years old, how the heck am I going to be active for the rest of my life, if standing on my feet hurts me. So, in the summer of 2015 I decided to finally see a Chiropractor. (Go DOC!) I found out my hips were uneven from the overcompensation of my knee injury. After ONE adjustment and graston on my knee, I am back to standing long hours and running without pain. This is where I can finally join CrossFit!

What brought you to CrossFit Oshkosh?

CrossFit was something that always popped up online when researching for my “gym” workouts. I would watch videos of the CrossFit opens and think “oh my gosh, these people are nuts!” It was way too intense for me and I thought that these were “freaks of nature” kind of people. There was no way in heck that I was going to do that kind of stuff. After finally thinking, okay what the heck I want to give this a try, none of my friends would go with me. Not a single one, not even my guy friends (jokes on them now.) Finally, I found someone who would go(Thank you Deidre) …and the rest is history!

Your first impression of CrossFit Oshkosh?

Wait, we don’t have to do muscle ups and air squats like the people on TV? I can use a band to help me with pull-ups? I can do step-ups instead of box jumps if I don’t feel comfortable yet? Okay, I think I can handle this. The coaches were so welcoming and the CrossFitters were as well. We just help each other out and that’s what I think is so cool about it. If I didn’t know something, the coaches demonstrated it. It wasn’t a “you’re on your own” kind of thing like it is at a gym. It was the feeling that if you needed the help, someone was there to help before you could even ask for it.

–At my first few classes people were so excited when they would PR a lift or get 5 DU’s. As a new person, I didn’t get what the big deal was. Now, it’s complete 180. I did a handstand by myself the other day and I was so excited for the rest of the day. It’s not an overnight kind of thing. The hard work day in and day out is what gets someone to reach that little gold ribbon up in the corner after we enter our #’s and that is something I have learned to respect at CrossFit. Now, I get excited when other people PR something or get 1 DU if they haven’t before. The small gains are what really make a difference, physically and mentally.

What has been your biggest hurdle since starting?

I think when I first started, I felt like I was trying to “catch” up to everyone else. (Not literally, although on the way home from one of my first classes, I called my Mom and said “Wow, there is a 40yr old who goes to CrossFit and she can run faster than me.” [Shout Out to Pam] I had to learn that although CrossFit can be very competitive, that everyone is different. You should compete with yourself and if you do that, then you are the winner.

The biggest hurdle thus far is when I’m on a “capped” WOD and I am just about done with the reps and the time runs out. I don’t think I have to explain myself any more here.

What is your favorite aspect of CrossFit?

First and foremost, I love that it is called CrossFit and not exercise. If it was called exercise, I wouldn’t come.

I am also glad rowing is not associated with cardio, at least I trick myself to believe it’s not. Mind over matter sometimes, but those are the little things I love about CrossFit. I spent hours and hours researching ways to work out at a gym. Different exercise programs, different supplements, different splits. Going to the gym for 2+ hour sometimes and I’ve seen better results at CrossFit in a shorter amount of time. At CrossFit, all of the planning is done for you. Sometimes the simplest WOD’s turn out to be the hardest. At CrossFit, I don’t have to “plan” or research. I just show up and the plan is already done, by well-educated coaches that do a way better job than I could have done myself.

I think the best way for people to understand the CrossFit atmosphere, is that when you walk into a “normal” gym everyone has headphones on and talking is almost a “no-no.” But, at CrossFit you’re allowed to talk. You can socialize, you can meet so many people, and hear so many stories. I think that is what I love the most about CrossFit. People who turn into your friends. Friends who are all there to do the same thing yet, come from so many different backgrounds. (Life, careers, age, fitness levels, everything…) The best part of it all, is that people will pick you up even after you fail. Everyone is so encouraging during the lifts, during the WOD’s, we are always encouraging each other to get one last rep, to not drop the KB, or to get that PR on the lift. It’s that atmosphere of even if you fall, CrossFitters will be there to pick you up.
What are your current goals in CrossFit?

-To not let the wodify app (snatch)(wall balls) scare me so much that I don’t want to come.

-To encourage people more often, even when I am struggling.

-To RX every WOD.

-To complete 14 DU’s in a row. (Currently 13, obviously.)

-To squat as much as my body weight.

-To compete sometime in the near future.

-Lifetime Goal- Muscle Up, DUH!

What is something we don’t know about you?

-I had previously aspired to become a mail carrier.

-I once caught a ball in center field with my bare hand.

-I am originally from CT and moved to Two Rivers, WI when I was little.

-I teach Physical Education in Germantown, WI.

-I recently donated all of my hair to wigs for kids.

-I once bet my mom that I could score 10pts in a basketball game to get the Razor phone (I think I just aged myself here) and made a shot from the free throw line all the way across the gym into the other basket.

-I used to ride a razor scooter to class in college.

-I crossed parasailing off my bucket list last June.

-When not at work or CrossFit, I enjoy spending time with friends and family doing anything that gets me out of the house.

 

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