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Results NOT Guaranteed: How The 97% You’re Not Here Counts More!

It is what happened outside of the gym which made the difference for Gabe.  

Results NOT Guaranteed:

Results are what most gyms preach. “Results Guaranteed” is something we constantly hear from gyms. Well, we won’t guarantee your results and this could sound counterproductive to our mission, but work with me through this. You have 168 useable hours in a week and we want to see you for three to 5 hours, or about 2 to 3 percent of your week.

When you look at it from a numbers standpoint, that is very minimal time spent in the gym.  So, if results are not promised from three percent of your week, where are they going to come from?  They are going to come from the effort you put into what we tell you to do outside of the gym.  Inside the gym, in a controlled environment, you will do your work.  You will high five, sweat, laugh, and do things you never thought you were capable of doing.  That part is guaranteed. However, we only have you for three percent of your week, so what are you doing outside of the gym?

Five Questions To Ask Yourself:

Am I listening to my Coaches? Am I drinking enough water?  Am I getting enough sleep?  Am I hitting your macros based on your needs or at least eating healthy 90% of the time?  Am I doing something to destress my life?  This is where the REAL results will come from.  This is where you will make the big, and long-term changes.  Don’t get me wrong, what you do in the gym matters too.  How hard you work is going to be correlated with your results, but your results are going to be caused by what you do away from the gym.

We are here to help you through the other 97% of the week.  We have Coaches who care what happens outside of the gym.  We have nutrition accountability and that is why people see such great results in our Six Week Journey.  So, we are not results guaranteed, but we can set you up and help you have the best chance of success.  The results are there, if you want them.

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Click the button and schedule your “No Sweat Intro” today.  If we are not going to be a good fit for you, we will send you to a gym which can help you.

Our Purpose is to help members live their best life through fitness, nutrition, and education.  This also applies to non-members or potential members.  Your fitness level should never dictate your ability to live your life.

 

 

 

 

 

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Client Stories

Destiny Pavlak: Finding Her Tribe At CrossFit Oshkosh

What brought you to CrossFit Oshkosh?
Over the years, I have known quite a few people that had worked out at CrossFit Oshkosh. I was always hesitant to try it, yet remained intrigued. After numerous invites from Molly and Reagan, I decided to check out a Wine and WOD and loved it! From there, it didn’t take more than a few days to schedule my No Sweat Intro and here I am today!

Your first impressions of CrossFit Oshkosh?
“OMG, these women are BEASTS!” I remember starting to come to classes and being so excited to see so many strong women who weren’t afraid to pick up a barbell and just crush their workout. I couldn’t stop telling my husband about how amazing it was to find a gym where I could fit in, and didn’t stand out for being a female who loved lifting weights and having muscle. The gym was filled with athletes of all ages and fitness backgrounds, who care about making each other better and were doing things I always wanted to learn!

What has been your biggest hurdle since starting?
Prior to joining CrossFit, I had spent years focusing on eating for a lean physique instead of focusing on eating for performance. The concept of adjusting my macros and increasing carbs instead of my traditional higher protein ratio has been a huge mental hurdle for me. Food is fuel and if I want to continue to have enough energy and strength to be successful, I needed to get past the number on the food and bathroom scale! In addition, I am extremely competitive and have high standards for myself, that often leaves me frustrated when I can’t yet do something in a WOD. I often need to remind myself to trust the process and be ok with my current level. With the right nutrition, form, practice and amazing support from the awesome coaching staff, I know that I can accomplish anything I set out to do!

What is your favorite aspect of CrossFit?
My favorite aspect of CrossFit Oshkosh and Ardent Fitness is that they truly care about educating their athletes on what I believe matters most; proper form and technique, nutrition and self-care. I am very passionate about wellness and have never found a gym filled with so many athletes and coaches that care about you, your health and well-being. Not to mention an entire group of women who love their dogs as much as I do! My favorite aspect of CrossFit is that it feeds my drive for competition and targets every component of physical fitness. I am turning 30 this year and after only 6 months at this gym, I am in better physical shape now than when I ran track in college or was bodybuilding and training for fitness competitions. CrossFit prepares you for “not only the known, but also for the unknown”, proves that you can push yourself further than you ever thought you could, surrounds you with an amazing group of like-minded athletes and friends, and provides you with a ton of fun and great memories along the way.

What are your current goals in CrossFit?
Speaking more generically and cliché, my main goal is to be better than I was yesterday. Every day, I want to be stronger, faster and healthier than the day before and continue to grow, strengthen and empower those around me to do the same. Iron sharpens iron and the CrossFit environment and culture is a living example. More specifically, my current goal is to learn to kip, complete unbroken toes to bar and get a muscle-up before I turn 30 on August 2nd!

What is something we don’t know about you?
My husband and I bought an orchard without even knowing it, I have two insane blue Weimaraner’s, I grew up on a farm and have unknowingly been dominating Strongman activities since I was 5, and there is a pretty neat story about why my name is Destiny.

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Preparing for Competition Day

Competitions are super fun and super exciting, but to make sure you feel and perform your best the day of, it’s crucial to be prepared and use the week leading up to the big day to fuel and recover.

Pre-Competition Training Week
How you train the week leading up to competition is important and shouldn’t be considered just another normal training week. It is crucial that your body is recovered. The week should look something like this:

Monday – Class as usual
Tuesday – Class as usual
Wednesday – Class, but lighter load and lower intensity
Thursday – Rest / Stretch / Light Movement (20-40 minutes of low intensity biking, rowing, walking)
Friday – Rest / Stretch / Light Movement (20-40 minutes of low intensity biking, rowing, walking)

If you have open gym, you may want to consider using Monday / Tuesday / Wednesday to fine tune movements that are in the competition and do some last minute testing!

Fueling Up For the Big Day
It’s crucial that not only your nutrition is on point, but sleep as well! You should be aiming for 7-8 hours of sleep every night. Make sleep a priority this week!

As always, nutrition is SO important. Leading up to competition day, be sure to follow the plate method for each meal – 1/2 vegetables, 1/4 healthy starch, 1/4 lean protein – to ensure you are getting the right amount of macro nutrients in to fuel your body! Adding in a few extra grams of healthy carbs (sweet potatoes, rice, fruit, etc) to get that extra energy definitely won’t hurt!

H20…. drink it! Dehydration can impact performance and you definitely don’t want to feel dehydrated come competition. Shoot for 80 oz of water per day.

Competition day, you’re going to want some snacks to refuel between events! My competition day grocery list usually looks something like this…
Fruit (apples and bananas)
Protein Powder
Natural fruit snacks / fruit leathers
Deli meat (turkey or chicken)
Jerky
Kill Cliffs or O2’s
Rice Cakes
Nut Butters

What to Expect – Day Of

  • Be sure to keep track of your heat times so you know what time to start warming up, probably 20 minutes before your heat begins
  • For your warm up, do some type of full body dynamic warm up + certain isolated movements depending on the workout.The shorter the workout is, the longer your warm up should be to get that heart rate ready!
  • If the workout happens to be a max lift, make sure you are warmed up to the number you want to hit for your first attempt! You don’t want to go out on the floor and start with the barbell, there’s simply not enough time.
  • Judging – be kind to your judges! Although you may not agree with every call they make, the worst thing you can do is stop your workout to argue – it’s simply not worth it. Remember they are volunteering their time so you can compete, and we’re all just there to have fun and get some fitness in.
  • With that being said, be sure you pay attention during workout briefings so you know all the standards, and what the judges will be looking for.
  • Breathe! Don’t forget to breath during your workouts, and especially before you go out on the floor and the nerves are creeping up. Visualize yourself crushing the workout, then go out there and have fun!

Recovery
Sunday should DEFINITELY be a rest day. But that doesn’t necessarily mean be a couch potato! Go on a walk, stretch, any type of light movement – your body will thank you. Although you might not feel as sore on Monday, competitions take a huge toll on the body, and it might not be the best idea to go back to class and try to tackle it at 100%. The best thing you can do is listen to your body!

We hope this helps! Competitions are fun and fuel your fire to get back in the gym and continue to tackle those weaknesses. Get ready for an awesome day full of fitness.

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Client Stories

Lisa Wegner: Staying Consistent & Working Hard To Reach Her Goals!

What brought you to CrossFit Oshkosh? 
I have been wanting to try out CrossFit for awhile. I found CrossFit Oshkosh on Instagram. I told myself this was my next step in my health journey. I lost 40 pounds since Oct 2018 and wanted to see if CrossFit would help me gain muscle and definition. I was mind blown by my results.
Your first impression of CrossFit Oshkosh? 
No joke… bad ass and scary at the same time. My first class was so much fun! I’m addicted now!
What has been your biggest hurdle since starting?
Being patient with gaining muscle. I was reminded that it will take time but consistency.
What is your favorite aspect of CrossFit?
The community is amazing! Everyone there is so helpful! When you have that person asking if you are going to be at tomorrow’s class… it just makes you smile!
What are your current goals in CrossFit? 
Little more weight to loss
Keeping on track with nutrition
Muscle definition
Show up to class 4 times a week
Love Saturday classes!
What is something we don’t know about you?
I was diagnosed with MS back in 2010.
I bow hunt
Carp shoot
I love “ I Love Lucy”
Want to see results and feel like a bad ass like Lisa? Sign up for your free No Sweat Intro
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Why Exercise Isn’t Helping You Achieve The Results You’re Looking For

You signed up for a gym membership 6 months ago, and you’ve been consistently making trips there to get a workout in ever since. At first, you saw a few pounds shed and your body composition change slightly – but now change has been at a dead halt. Why?

Our bodies encompass our lifestyle. While one small change (adding movement) can impact our body slightly, there are still many other factors we need to look at. Here we will take a look at a few main areas of our lifestyle that we must focus on if we’re hoping to make a major change.

Exercise
First, we’ll look at what we already know. Daily movement is essential to burning fat and losing weight. Regular exercise not only increases the amount of energy (calories) you burn while you are exercising, but it also boosts your resting energy expenditure. That is the rate at which you burn calories when the workout is over, and you are simply resting. To keep your resting energy expenditure elevated, you must exercise at least three days a week on a regular basis.
Building muscle also helps increase the amount of calories you burn per day, during both exercise and rest. At Ardent, we provide you with a training program that encompasses the perfect mix of many training styles (cardio, weightlifting, gymnastics, general physical preparedness, and more), to ensure that when followed with other proper lifestyle changes, you will see positive change in your body composition.

Nutrition
We have found that nutrition is the hardest “element” of this ideal lifestyle for people to conquer. To be quite honest, this is where most people will fail and give up. We live in a rushed world, and unfortunately, our diet has fallen victim to this. Fast food and frozen meals have become the norm for some, but this type of diet does not provide us with the proper micro- or macro- nutrients our bodies need. We could exercise all day every day, but if we are not paying careful attention to what we’re putting in our bodies, we will never see the change we are working towards.
Diet marketing has fooled many into thinking that by following the newest and trendiest diet, they will shed pounds – fast. The reality is that there is no quick fix. It will take months of hard work and fueling our body properly to achieve the results we are looking for. When it comes to nutrition, both quantity and quality matter.  We must learn appropriate portion sizes, and start tracking our food to ensure we are hitting prime macro-nutrient numbers (protein, carbs, and fat). It’s also important to eat clean, incorporate a lot of vegetables and fruits into our daily diet, and stay way from processed items.

 

Sleep
There are many ways in which sleep impacts our ability to lose weight. Research shows that those who are sleep deprived feel significantly hungrier, and lack the energy to exercise. Sleep deprivation also impacts our body’s response to insulin. When we are not responsive to insulin, fat cells are far less able to release fatty acids, blood glucose remains high, and extra fat and sugars circulate in our blood – causing us to pump out even more insulin. Eventually, this excess insulin can cause us to store fat in all the wrong places, including tissues like our liver. This leads to problems such as fatty liver and diabetes.  Leptin and ghrelin are two hormones that can be affected by lack of sleep. The less leptin you produce, the more empty your stomach will feel. Ghrelin is a hormone that stimulates hunger, while also reducing metabolic rate and increasing fat storage. Research shows that sleeping fewer than six hours reduces leptin and stimulates ghrelin: causing you to feel more hungry and less satisfied! Just like you make exercise a daily priority, be sure to get AT LEAST 6 hours of sleep a night!

 

Stress
Stress, we all have it. Whether it’s emotional stress, internal stress, or physical stress – if you’re not managing it, your body will be affected. When you are under high stress, your body will go through hormonal change.The body’s response to stress has been linked to changes in metabolism, insulin, and fat storage. You’ve probably heard of the “fight or flight response” before. This is triggered by stress, and this response releases 2 hormones: adrenal and cortisol. Adrenal prepares our body to take action, once this wears off, cortisol (aka the stress hormone) hangs around. Cortisol temporarily suppresses functions like our digestive, immune, and reproductive responses. In short – the more stress we carry, the more cortisol hangs around in our system, the more likely our body is to hold on to fat, or gain fat. It’s crucial to take some time during your day to de-stress. Whether that’s 30 minutes with your favorite book, a quick walk around the block, or a mid-day power nap!

 

 

 

If you are looking to make a change, you must reevaluate your entire lifestyle. At Ardent Fitness & Education, we understand the importance each of these factors, and we’re here to help.

Sign up for a FREE No Sweat Intro to learn more about out programs that will help you become the best version of yourself!

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Client Stories

Brandy Hargett: Crushing Goals & Gaining Confidence

Brief personal history and journey towards beginning your CrossFit journey:
While I was always a big kid, I grew up playing soccer and volleyball, which kept me in [relative] shape. When I moved back to Wisconsin in 7th grade girls’ soccer and volleyball were the same season, so I had to choose, and I ended up choosing volleyball. I ended up playing part way through high school (school and club). Once the school sports stopped I found myself going to traditional gyms independently for a few months each year and dieting. I would then fall off the wagon and try again the next year. Even when I was in the gym I was not pushing myself and the diets I tried left me hangry, so I continued to slip further out of shape each year. That in partnership with seeing people around me deal with chronic illness that was exacerbated by obesity and sedentary lifestyle, I knew I needed to make a permanent change if I wanted to live my best life. This lead me to checking out different programs, and spoiler alert, into CrossFit Oshkosh with my friend, Ashley. We started with 2 – 6 week sessions of the SWEAT class and then transitioned into regular CrossFit classes. I have officially lost 50 lbs, I am eating so much better, I continue to get stronger each month, and I don’t use the word diet anymore, I am in this for the long haul now.

What brought you to CrossFit Oshkosh?
The Facebook Videos/Ads highlighting Sweat class. I knew I was ready to make a lifestyle change, but I didn’t feel ready to jump into the fancy barbell movements.

Your first impression of CrossFit Oshkosh?
TERROR, seriously, walking into the gym last July was one of the hardest/scariest things I have ever done. But, as soon as you get yourself through the door everyone is so supportive and welcoming and you will start to build confidence. Over time, the nerves have subsided and I am excited to come into class (eve

n though I still get the Pre-WOD “scaries” some days).

What has been your biggest hurdle since starting?
Nutrition. It always has been and probably always will be. CrossFit has given me the tools to be successful, I just need to be diligent to live by the 80/20 rule and not let it slip to 70/30.

What is your favorite aspect of CrossFit?
Community and Competition!

What are your current goals in CrossFit?
I have a lot of goals, like not being terrified of jumping or being upside down. I keep calling them 2020 goals, but that is coming in very quickly, time will tell! Also, it’s going to be real neat when I can do a pull up, but that is probably a 2021 goal for me.

What is something we don’t know about you?
I like to think that it isn’t obvious that I am an only child 😊
Also, I lived in 5 states by the time I was 19 (Wisconsin, Illinois, Missouri, Minnesota, Kansas).

 

Want to be as AWESOME as Brandy?

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Physical Literacy

Can you read?

Literacy is an important part of everyday life.  Could you imagine not having the ability to read?  Much of our interaction derives through words.  Words in books, words on social media, and words on signs.  Now take the thought of not being able to read and put it in the realm of interacting physically with your environment.

Physical literacy is not just a catch phrase.  Physical literacy is something to consider from the start of life until the end of life.  You are constantly learning, reaching mile markers, and developing.  Unlike actual literacy, which usually progresses with age, our physical literacy tends to digress.

I would bet you had a perfect squat as a child.  I bet you were flexible and could move with ease interacting with your environment.  As you age, though, life happens.  You go to school, sit a lot, and become sedentary.  We want to improve your physical literacy.  We want you to interact with your environment.  We want you to go on that hike with your grandchildren or canoe the Boundary Waters with your friends  There shouldn’t be any reason (within your control) you cannot age gracefully and continue to be active well into your 70s, 80s, and 90s.

If you stop moving, you die.  So, instead of “Can you read?” I am going to say, “Can you live?”

Book a No Sweat Intro today, so we can start improving your physical literacy:

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Molly Maggay: Engineered & Calculated to Improve Exercise Performance

What brought you to CrossFit Oshkosh?
Reagan May. Period. It pays off to have friends that are so persistent 😂 I’ve always enjoyed working out and being active. I ran cross country and track through middle school and high school and only did strength training when they programmed it for us. During college I tried to do more strength training on my own with my running, but felt I wasn’t getting anywhere. After Reagan asking me a million times (and I don’t think I’m exaggerating) to join or at least check out CrossFit, I came to a Wine and WOD and watched a FNL to see what it was about. It took more convincing from her, but I knew it was inevitable and I would join 🤷🏽‍♀️ The community atmosphere, the push, the drive; I love it all.
Your first impression of CrossFit Oshkosh?
I came to my first class and left loving it but thinking “Holy shit. I want to be as badass as these people! How will I ever get there?” It was a little intimidating, but you have to learn so quick you can’t compare yourself to anyone else there, it’s you against you. And being a newbie in the class, I was welcomed in immediately. That is such a relief, especially when it comes to physical fitness. To not be made to feel like you are weak or can’t do anything gives you so much more confidence.
What has been your biggest hurdle since starting?
CONFIDENCE! I’m told by many they wouldn’t know I have confidence issues, but I doubt my abilities A LOT. It has been hard for me to mentally prepare for attempting a new PR or going higher in weight for a WOD. The coaches and other members have helped so much in bringing that confidence up, pushing me to new limits, and having faith in me; not letting me give up. I want to thank everyone for all their support and push. You guy are making me fit AF. 🙂
What is your favorite aspect of CrossFit?
The mix of movements. That I get to do cardio, with strength, and gymnastics movements; it keeps it interesting and always fun (using fun loosely, it’s a love-hate relationship 😂). It’s pretty cool to see how each movement works to improve other movements. Like building up strength in one area to perform gymnastics movements easier. Ya know, just working out that whole body.
What are your current goals in CrossFit? 
My current goals in CrossFit are focusing on sleep and nutrition more. Sleep is a major one and I can tell how exhausted and burnt out I get in a workout if I had a bad night of sleep. So these goals aren’t necessarily CrossFit specific, but I know they’ll translate to my workouts and improvements.
What is something we don’t know about you?
Four things:
1. I am a Test Engineer and graduated with my Bachelors in Mechanical Engineering, but was originally going to school for marketing and management before switching. I’m happy I made the switch because my job is pretty baller.
2. I hate pancakes but love waffles. And no, I don’t want to explain how this works or why, just don’t feed me pancakes.
3. I’m terrified of frogs/toads. So if you want to see me cry, bring them by, otherwise please help me steer clear of them!
4. When I hit a PR, especially squatting, I think I have the record for worlds slowest movement. No kidding, ask Ali, I go into ‘snail moving through molasses mode’.
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Client Stories

Michael Jacobs: Joining The Right Community & Seeing Major Success

Brief personal history and journey towards beginning your CrossFit journey:

-I’ve tried working out at other gyms by myself and participating in their classes, but I was missing the community and motivation to go and be better. CrossFit is exactly what I was looking for and needed to become healthier.

What brought you to CrossFit Oshkosh?

-I watched Robby during the open last year and was interested in joining. It took me a while, but finally joined that summer (6 months ago). I wanted a community of people that would support and challenge me to be better all around.

Your first impression of CrossFit Oshkosh?

-Watching the open, I thought it looked tough and fun. I knew CrossFit would be something I would be challenged in, but also successful.

What has been your biggest hurdle since starting?

-My biggest hurdle since starting would be double unders….I still can’t get them very well.

What is your favorite aspect of CrossFit?

-My favorite aspects of CrossFit is that it’s a different workout everyday and it’s a great, supportive community.

What are your current goals in CrossFit? 

-Continue going to 6am WODs.

-Work on my nutrition.

-Master doubleunders.

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Vulnerability and Fear

In the very basic form, what we do is help people overcome their fear and vulnerability.  We, as a people, are not born to “walk alone” and this is a reason so many of our clients are successful.  They are not alone, they have support from Coaches and other members.  The premise of this post is to expose the difference in what you could be feeling about moving forward, with caring about your health and wellness.  To put this into perspective, I am going to first address one of my vulnerabilities and level the playing field.

Fact:  Content is king when it comes to a fitness facility or any service based industry.

Fact:  I personally feel most vulnerable putting out content: written, video, or otherwise.

These facts are in direct conflict.  They create a rift in my daily “flow.” I sit down and say, “I’m going to write about this,” but then I will stop half way.  I am not stopping due to lack of ideas, I am letting my vulnerability get in the way.  It takes direct action to fight through this vulnerability.  Sometimes it even takes prodding from the people in my life who know this is a factor.  Now that I have exposed something I feel vulnerable doing, I am going to relate it to what you may feel signing up for a “No Sweat Intro”.

I meet with multiple people a week and I am stood up by multiple people each week.  What is the factor which separates the people who “do” and the people who “don’t”?  It is not overcoming fear, but over coming vulnerability.  Most people are stuck in a rut when it comes to health and wellness.  They have tried all the fad diets, quick workouts, did the New Year resolutions, but nothing has worked.  The one thing which could change the entire trajectory of their health is walking through a door where people are there to help and guide you.  People are there who care about you and your success and people who can empathize with your vulnerability.

The case I am making with this post is to not mistake fear with vulnerability.  Every.Single.One of us feels vulnerable with something.  The difference is how you address it.  As I write this I am in my own head, but when I feel really vulnerable about something I read a quote by Theodore Roosevelt, “Man in the Arena.”  I am not going to link it or put it in this post.  If you need it, you will seek it out.  Once you seek it out and decide to face your vulnerability, come in and have a conversation with me. Schedule a time to come in and get started here.

Coach Austin