Glen Burnie Fitness and Nutrition http://glenburniefitnessandnutrition.com Fitness Redefined Thu, 14 Dec 2017 16:40:49 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.1 Andy Corn: Nutrition was the game changer http://glenburniefitnessandnutrition.com/andy-corn-nutrition-game-changer/ http://glenburniefitnessandnutrition.com/andy-corn-nutrition-game-changer/#respond Mon, 27 Nov 2017 18:00:01 +0000 http://glenburniefitnessandnutrition.com/?p=5083 I had been doing CrossFit here for almost two years before going on a Wreck Room Nutrition Program.  The reason I finally decided to dial in and go on a custom plan was because I wanted to perform my best at the battle of the Vikings competition. Also wanted to reduce recovery time. Right off […]

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I had been doing CrossFit here for almost two years before going on a Wreck Room Nutrition Program.  The reason I finally decided to dial in and go on a custom plan was because I wanted to perform my best at the battle of the Vikings competition. Also wanted to reduce recovery time.

Right off the bat the custom plan was a little intimidating. There’s a lot of measuring and conversions of ounces, grams, blocks, etc. Was also shocked about the importance of carbs and fats in a diet with how much you hear about other diets telling you to cut those out. Now, after about 3 months on the program it’s gotten really easy. It still takes some thought and planning to hit the grocery store and get everything you need for the week, but the measuring and weighing of the macros for each meal has almost become second nature.

The most difficult lifestyle change was making Sunday afternoon meal prep day and getting up a little earlier each day to eat one of the prepared breakfasts was the hardest (breakfast used to consist of granola bars on the ride to work). Other than that, everything else was easy and actually more convenient throughout the rest of the week because I never had to run out of the office to grab lunch and I didn’t need to think about what I was going to eat – it was already planned out from Sunday. For lunches and morning and afternoon snacks I bought an insulated lunchbox to bring with me every day and keep at my desk – super convenient for in between meetings and tasks.

I’d say about two weeks into implementing the plan was when I started noticing a difference in recovery time and I was able to push at a higher intensity for longer during the workouts.

I noticed my performance improve first. Increasing performance was my main goal. I also noticed I had more energy throughout the day. However, others throughout the gym started complimenting me that I was definitely gaining muscle.

It’s easy now that it’s part of my routine, but took a few weeks to get the hang of everything. Being that I was going for maximizing performance, it was also lot more food than I was used to eating, especially breakfast, so that took a couple weeks to get used to. Now, I can roll right through meal prep in a few hours and nearly eyeball the quantities dead on when dividing into containers. I’ve also figured out a few tricks when I know I’m limited on time to meal prep. A few are Sams/Costco Rotisserie chicken, precut fruits, veggies from the grocery store, bulk order by the pound from places like Mission BBQ, Red Hot and Blue. These can easily cut down meal prep time to 30-45 minutes or less.

To anyone on the fence about getting serious with their nutrition: Go for it! Once you get past the first couple weeks it all gets really easy, and at that point you’ll probably also already be seeing some performance gains. You’ll also find during the week you don’t need to stress over what to eat since it’s already planned. And, the tricks of grabbing the premade/precut stuff from Sams/Costco, Mission BBQ, etc. really shrinks down the time to meal prep. Lots of benefits, nothing to lose!

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How would you grade yourself? http://glenburniefitnessandnutrition.com/how-would-you-grade-yourself/ http://glenburniefitnessandnutrition.com/how-would-you-grade-yourself/#respond Fri, 17 Nov 2017 14:01:33 +0000 http://glenburniefitnessandnutrition.com/?p=5055 I posed a question in our private Facebook group today asking, “Who is the most positive person you know?” and the answers blew me away.  The intention of the question was for everyone to think about close friends and family, but I didn’t expect their answers to focus solely on our community. “Majority of the […]

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I posed a question in our private Facebook group today asking, “Who is the most positive person you know?” and the answers blew me away.  The intention of the question was for everyone to think about close friends and family, but I didn’t expect their answers to focus solely on our community.

Majority of the people at our gym. I couldn’t single out just one person. They’re all extremely positive.”

Agreed! We have an amazing group of people – our gym family – that I am so grateful for!”

“In the short time I have been there I have been surrounded with nothing but positive. Staying healthy and making new friends. Life is good!!!”

“I have to agree that I can’t single anybody out because our entire WR family is positive, motivating, and incredible to be around.”

I then posed an exercise for everyone to do.  Take a minute or two and try this for yourself.

On a piece of paper write down the names of the 5 people you spend the most time with.  Even if it’s someone you don’t see but you talk to them on the phone all the time.

Now look at each of those people as an individual and put them under a microscope.  1-10 with ten being the most positive, what would you grade them?  Are they stressed a lot, do they gossip, do they not get along with people, do they complain a lot?  Do they help people, do they smile all the time, are they always having fun no matter what they are doing?

Add their numbers up and divide it by 5.  What do you end up with?  THAT’S YOUR GRADE!  You are the average of those five people.

If your grade was a 10 then you are the person I want to spend a lot of time with and also have at Wreck Room.

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Risk vs Reward: What’s it worth to you? http://glenburniefitnessandnutrition.com/risk-vs-reward-whats-worth/ http://glenburniefitnessandnutrition.com/risk-vs-reward-whats-worth/#respond Thu, 09 Nov 2017 15:05:57 +0000 http://glenburniefitnessandnutrition.com/?p=5029 By Magan Schneck CrossFit was a new strange addiction for me when I started. The results were clear, and the gains were exciting. I’ve never done anything before that made me look and feel the way CrossFit did. My first six months of CrossFit was great. I became familiar with all the movements as I […]

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By Magan Schneck

CrossFit was a new strange addiction for me when I started. The results were clear, and the gains were exciting. I’ve never done anything before that made me look and feel the way CrossFit did.

My first six months of CrossFit was great. I became familiar with all the movements as I worked with light weight because that’s all I could handle. The stronger I got, the more excited I got so I started pushing myself harder and using heavier weight. My lifts were far from perfect, but I had the brute strength at that point to do them imperfectly, so I did. By year one, I was out on a back injury for 3 months that cost me not only my workouts but a ton of money seeing doctors as well. I started back ASAP when I started to feel better and tried doing the weights I did before…not happening but I eventually returned to normal. A year and a couple months later my arms started bothering me. A dull aching pain that I pushed through until I realized something was wrong. After seeing a doctor, I was told I had bicep tendonitis in both arms. The recommendation was to relax for two weeks. Well of course I did not do that, I decided to focus on lower body instead. So, one cold night in December I did heavy front squats, I felt a slight pain in the middle of doing them but finished the work out. The next day I knew something was wrong. I had a sharp pain in one of my groin muscles. The diagnosis was a strained muscle. So now I had zero use of my upper and lower body. During that time, I also had a vitamin D and B12 deficiency which resulted in me feeling like total crap. Probably one of the most depressed I’d been.

Long story short, I was out 7 months total. When I started back after I was healed, and my vitamin levels had returned to normal, I started with super light weight. I figured this was a fresh start. I erased everything I did in the past from my mind. I relearned the lifts. I listened to the constructive criticism my coaches gave, and I gave zero crap about 1 rep maxes. Who cares how quick you finished the workout or how heavy your lift was? If you did it sloppy and incorrect what’s the point?

Today I have been injury free for 2 years. When something doesn’t feel right, I stop. When my body hurts, I rest it. I stretch and roll out as often as possible. I get massages and see the chiropractor as often as possible. I work out 3-5 days a week now and have better results, more gains, and less injuries than when I did 5-6 days a week. A week of rest is not going to set you back. Even 2 weeks! Better to rest two weeks than be out 7 months.

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention” – Greg Glassman

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Planning your year of results http://glenburniefitnessandnutrition.com/planning-year-results/ http://glenburniefitnessandnutrition.com/planning-year-results/#respond Mon, 06 Nov 2017 20:30:30 +0000 http://glenburniefitnessandnutrition.com/?p=5004 Members of Wreck Room will spend December planning out their results for next year. First, we will review what your “Perfect Fitness” goal is.  Then we will choose their goals that lead to their perfect result.  Performance goals, nutrition goals, aesthetic goals, and accountability goals. I’m sure we have all heard the “rocks in a […]

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Members of Wreck Room will spend December planning out their results for next year.

First, we will review what your “Perfect Fitness” goal is.  Then we will choose their goals that lead to their perfect result.  Performance goals, nutrition goals, aesthetic goals, and accountability goals.

I’m sure we have all heard the “rocks in a glass” analogy so let’s run with that.  You fill the holes between the rocks with pebbles.  Then you fill the holes between the pebbles with sand. Then you fill the tiny air pockets with water.

For the sake of math let’s divide the year up into four parts.

Your “rocks” are your goals you are aiming to hit every three months.  This could be down 30lbs by March, compete locally in June, lose another 20lbs by September, and increase all of your Olympic lifts by 20% by December.  Of course, these can and will likely change which is completely fine.

Next, we add the “pebbles”.  These are the big components that will help get you closer to each “rock” every quarter.  If my first rock is to lose 30lbs then I am going to get on a nutrition plan and start coming to workouts 4-5 times per week.  When I am preparing for my second rock, (competition) I am going to sign up for a couple specialty excursions like weightlifting or gymnastics to hone in on my skills to improve faster or throw in some personal training.  Hopefully I am still sticking to my nutrition plan and coming consistently as these “pebbles” don’t go away.

Next, we have the “sand” in the glass.  The sand is going to be the steps that support your pebbles.  For the nutrition part I am going to make sure I have everything I need to meal prep every week.  I am also going to avoid going out to eat during the week.  When it comes time to prepare for the competition my “sand” will be focusing on proper recovery and building the endurance to compete 3-4 workouts in one day.

Finally, we get to the “water”.  This is what fills in the gap between everything else.  For most, it is going to involve coaching, mentoring, accountability, or something along those lines.  What is going to keep us on track to fill in the glass with the sand, pebbles, and rocks.  At Wreck Room we push goal setting pretty hard.  Having that face to face accountability meeting can keep us on track.

Now, can some of this overlap?  Absolutely.  Nothing wrong with that as long as we stay on track.  On the other-hand we also need to prepare for the obstacles and hurdles that might get in the way.  Maybe you’re a CPA and you know that January to April is going to be brutal.  Plan accordingly.

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If you truly want something bad enough, you’ll find a way to make it work http://glenburniefitnessandnutrition.com/truly-want-something-bad-enough-youll-find-way-make-work/ http://glenburniefitnessandnutrition.com/truly-want-something-bad-enough-youll-find-way-make-work/#respond Sun, 05 Nov 2017 20:30:11 +0000 http://glenburniefitnessandnutrition.com/?p=4999 By Rachel Stinchcomb My Name is Rachel Stinchcomb and I am a first-grade teacher at High Point Elementary School. I have been a part of Wreck Room for a little over 2 years now! I have a 10-month-old baby boy named Ethan and he has brought so much love and joy into our lives. I […]

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By Rachel Stinchcomb

My Name is Rachel Stinchcomb and I am a first-grade teacher at High Point Elementary School. I have been a part of Wreck Room for a little over 2 years now! I have a 10-month-old baby boy named Ethan and he has brought so much love and joy into our lives.

I worked out all throughout my pregnancy and getting to the gym was no problem! Then our little boy arrived, and he became our number one priority. Adjusting to parenthood is very challenging and yet so rewarding. I was always meant to be a Mom and I am loving every minute of it! Taking on my new role as a mother definitely has made our schedules very hectic! Between my work schedule and my husband’s crazy work schedule, getting to the gym was a new challenge! There were many adjustments to our life and work that we made to continue did to keep working out consistently. First, our families have been extremely helpful when we need help with Ethan. We are so lucky that they are near by. I truly now understand the saying “It takes a village to raise a child.”  Also, my husband and I take turns planning when we can go to the gym around our work schedules. Sometimes we even take Ethan to the gym with us! The community at Wreck Room is full of amazing people that adore Ethan. Someone is always around for some Ethan time while we get in a quick workout. We are finding that happy balance between our jobs, the gym and spending quality time with our son. Sticking with the gym is not something that I only do for myself, but I do for Ethan as well. Setting a good example for my son is very important to me. I want him to grow up knowing that it is important to take care of yourself, mentally and physically.

My nutrition hasn’t suffered from this. I am definitely a planner. And once I fully understood what I needed to be eating every day to make the best of my workouts, I planned for it. I meal prep every week which is extremely beneficial with our busy schedules.

My biggest supporter would be my husband, Josh. He is always pushing me to take time for myself and he holds me accountable for sticking to my diet. We both enjoy the gym and setting goals to work towards.

I don’t see our busy life slowing down anytime soon! If at all, it might get a little busier once baby #2 joins. BUT that is not any time soon! We honestly take it day by day.

My advice for anyone with a similar hectic schedule, is just make it work. If you truly want something bad enough, you will find a way to make it work. Recently, I have been going to the 5:30 AM classes because that is what works for me as of now!

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I feel like I should be doing more, but I do what I can http://glenburniefitnessandnutrition.com/feel-like-can/ http://glenburniefitnessandnutrition.com/feel-like-can/#respond Fri, 03 Nov 2017 20:30:54 +0000 http://glenburniefitnessandnutrition.com/?p=4997 By Hope McNew There are a lot of days I feel like I should be doing more, but I do what I can.  I never saw anything I was doing as inspirational or motivating.  I am working out for myself and to hopefully maintain the hard work I have put in so far.  This stupid […]

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By Hope McNew

There are a lot of days I feel like I should be doing more, but I do what I can.  I never saw anything I was doing as inspirational or motivating.  I am working out for myself and to hopefully maintain the hard work I have put in so far.  This stupid sinus infection and stuff has really taken its toll, but I am trying to get back into things.

I started CrossFit 2 months before I got pregnant.  I started CrossFit knowing that I would be trying to get pregnant a few months later.  I always knew I would continue with CrossFit.  That was a requirement for starting.  I needed to know that I could continue and that the gym I went to would know what to do for me.

I talked with my doctor and my midwife about continuing CrossFit.  They both are completely supportive and mostly think I just need to listen to my body and do what I am comfortable with.  As of now I am 16.5 weeks in and the biggest hurdle for me has been getting a really bad sinus infection and running a fever for about two weeks.  I was not able to work out because of the fever and being pregnant.  I was able to deal with morning sickness, but the fever was a different story.

I have had to scale a little more than usual.  I do burpees to a box and right now cardio is tough because sinus issues make me cough until I have to take a break.  And breathing is difficult.  I feel so out of shape when running.

My short-term goals have changed.  I am not trying to lose weight, but I am trying to not gain too much.  I worked too hard to get to where I am now.  I want to keep a healthy weight for the pregnancy.  I also want to continue as close to my five days a week working out as I can.

So far working out has seemed to help me feel more energetic from day to day.  I hope it will help with some of the typical aches and pains of pregnancy.  I feel like I will just feel stronger overall.  I have been told that CrossFit will help during labor also, I’ll see when that time comes.

The community and support at Wreck Room is what has kept me working out.  I am working out for my benefit, but having so much support makes it harder just give into the exhaustion and sickness.

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You always have a choice. Do your homework! http://glenburniefitnessandnutrition.com/always-choice-homework/ http://glenburniefitnessandnutrition.com/always-choice-homework/#respond Thu, 02 Nov 2017 20:30:53 +0000 http://glenburniefitnessandnutrition.com/?p=4983 By Diana G. As you may already know, I’m a Marine and as a result I move around a lot.  In the process of transitioning to a new location two of the most important things for me when getting settled in at my new location are a place to live and a great box.  Most people can probably […]

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By Diana G.

As you may already know, I’m a Marine and as a result I move around a lot.  In the process of transitioning to a new location two of the most important things for me when getting settled in at my new location are a place to live and a great box.  Most people can probably relate that there is a lot of research and time that goes into looking for a new place to live, I not only do that when looking for a new place to live, but also put in that much effort when looking for a new box.

I changed gyms because I got orders to Maryland, so I had to move.  I started looking for a box before I even moved to Maryland.  I started looking online for locations near the area I was planning to live, places near where I would be working, and also asking friends if they had any good recommendations for boxes in Maryland.

Coaching, programming, and atmosphere (in that order) are the three most important things I look for in a new box.  I’ve been doing CrossFit for a couple of years now and have the discipline to train on my own, but what I feel will take my fitness to the next level is the coaching.  Coaching is the one piece of my fitness puzzle that I can’t provide myself, and completes the entire picture.  Coaches have a great responsibility of helping you tap into a new place you weren’t able to discover yourself.  I have a great respect for all the coaches who have helped me get to where I am today, and this is why it is number one on my list.  Programming is also very important, because it needs to be structured enough to get you results, but varied enough to keep your body from getting used to it.  Lastly, the atmosphere is something that I look for in a gym.  The people in the box always become great friends/family, and the only reason why it is placed third on my list is because if you have great coaching and programming the box will have a contagious positive atmosphere that will keep you coming back for more.

On my first day of visiting boxes I checked out three.  Wreck Room was the third box I saw that day and after talking to Butch I was 80% sure this was going to be my new box without even taking my first class and meeting the other coaches.
My biggest concern when starting at a new place is having bad coaching that can result in an injury and/or develop bad technique or habits.

I’ve been lucky enough to have been a part of three different boxes in three different countries (not including a few drop ins I’ve done while on vacation) before starting at Wreck Room, the biggest thing that stood out the most was the way Butch greeted me.  It is not often that you are greeted by the owner when you show up unannounced and they take the time to sit down with you and talk to about your goals.  Butch was welcoming and genuinely passionate about helping you reach your fitness goals.  After our conversation I wanted to come back and see what the coaches and classes were like.  After testing the box for a week, I knew this where I wanted to train long term without a doubt.

After a week of training at Wreck Room I knew I wanted to continue working out there.  The goal setting sessions was also something I had never seen at any other box before.  This one on one time where you get to discuss your goals with your coach really made a huge difference in my training.  Simply speaking these words out loud and talking about it a month later and realizing you’ve accomplished more than you expected is a great way to keep you accountable and motivated.

The biggest piece of advice I would give someone who is looking for a new box, is to do your homework.  After a few minutes of being in the box you can figure out if they are offering what you’re looking for in a place to train.  Try the box out for at least a week, this will give you time to get classes by different coaches.  If you realize it isn’t the box for you move on to the next box until you find a place that has everything you are looking for.

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Why I keep falling off of my diet plan http://glenburniefitnessandnutrition.com/keep-falling-off-diet-plan/ http://glenburniefitnessandnutrition.com/keep-falling-off-diet-plan/#respond Mon, 30 Oct 2017 20:00:24 +0000 http://glenburniefitnessandnutrition.com/?p=4970 You work hard to stay on track with your long term weight loss plan. But when a birthday part or holiday weekend comes around, you tend to dive off the deep end (and we don’t mean the pool). The truth is, you’re not alone. The American Journal of Clinical Nutrition found that only 20% of people who have lost […]

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You work hard to stay on track with your long term weight loss plan. But when a birthday part or holiday weekend comes around, you tend to dive off the deep end (and we don’t mean the pool). The truth is, you’re not alone. The American Journal of Clinical Nutrition found that only 20% of people who have lost weight will successfully keep it off. Instead of feeling defeated by statistics, ask yourself this: What are these people doing different? How can I be one of the successful few?

Quote of the day: I didn't come this far to only come this far

With these 4 simple weight-loss tips, you can overcome the odds:

Keep keeping track

Tools and apps, such as the InBody Scanner and MyFitness Pal, were designed for a reason: to help you! You may have been introduced to these tools when you first started your weight-loss journey, as they provide a good view of your baseline. Here’s the thing, though. You have to USE these tools in order to reap their benefits. If you want to continue seeing results – or even just focus on maintaining weight loss you’ve achieved so far – you will need regular check-ins and reminders to track your progress.

What exactly should you be tracking?

Body composition – While weight is an important piece of the puzzle, body composition shows a more details picture of that weight. Measuring body composition with the InBody Scanner allows you to see what percentages of lean muscle, fat, bone and water make up your body.

Body measurements – Are you losing belly fat? Have your biceps grown? By pulling out the tape measure, you’ll be able to better track your progress with hard, factual numbers. If this is not a comfortable form of measurement, you can gauge continued results just by putting on a pair of jeans. Your clothes are good indicators of weight-loss efforts. When you can fasten a belt buckle a notch tighter, you know you’re headed in the right direction.

Total calories – Weight loss is achieved by creating a calorie deficit, meaning you burn more calories than you take in. The only way to know if you’re accomplishing that is by tracking the total calories you consume each day. MyFitness Pal and a weight scale at home can be useful tools to help make this easier. Too much time and effort to input all that data? Simply snap a photo of everything you eat. A registered dietitian can help work with you to analyze total calories and guide you on portion control and nutrient balance.

Macronutrients – While total calories are important, knowing the composition of those calories is, perhaps, even more important. In order to properly fuel your body for physical activity – or for your daily routine – the right nutrients must be readily available. The primary nutrients to focus on are macronutrients, or carbohydrates, fats and protein. Getting a good balance of macros will ensure your body is healthy, strong and well-prepared for anything the day may bring. A registered dietitian can work with you to determine the right mix of macros.

Pick an accountability partner

The willpower and energy it takes to maintain weight loss can be overwhelming. But you don’t have to go at it alone. Find an accountability partner to support your efforts and take off some of the load on your shoulders. This person should be someone you can confide in and is available to talk regularly. Most importantly, your accountability partner should be a positive influence, offering motivation and guidance. A close friend seems like the obvious choice, but you may find yourself not listening to their advice. Think of someone you respect and admire, such as a fitness coach or nutrition professional. Plus, these professionals have the specific education and experience to guide you through a long-term weight-loss plan successfully!

Plan your attack

Speaking of plans, what are you doing this weekend? Do you have a birthday party coming up? Treat your healthy body goals the same way you do your work day – with careful preparation. Look at your calendar to see what you have planned for the next week or two. If you know you’ll be going out to eat, review the menu and decide on a meal before you get there. Maybe festivities are at someone else’s house. Offer to bring a healthy side dish, so you know you always have something to eat when temptation strikes.

Refresh your goals often

If you’ve had success meeting your weight-loss goals so far, these tips may already be familiar to you. In fact, maybe you have all the tracking, accountability and meal planning down to a science. Great! But there’s still one more piece to your long-term weight-loss plan. Continue to set goals. Constantly having a goal to work toward will keep you motivated and focused. It may even help to peg a concrete deadline – an exact date – to these goals. This will help the goal feel achievable. Keep in mind, your goals do not always have to be sky-high. Smaller, frequent goals are often more reasonable and more motivating.

When you’ve fallen off your diet, get right back on by implementing these 4 tried-and-true weight-loss tips. Tracking, accountability, planning and goal-setting are sure-fire ways to keep you on the path toward success.

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Not your normal holiday countdown http://glenburniefitnessandnutrition.com/not-normal-holiday-countdown/ http://glenburniefitnessandnutrition.com/not-normal-holiday-countdown/#respond Fri, 27 Oct 2017 13:56:10 +0000 http://glenburniefitnessandnutrition.com/?p=4972 Let’s. Dial. It. In. No matter what life has thrown at you, YOUR HEALTH IS STILL YOUR PRIORITY. I‘m asking you to take action and prove it. Let’s do it together. May I have your attention please? Thanksgiving is in 28 days. That’s 4 weeks. Assuming you exercise 3 days per week every week until Turkey […]

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Let’s. Dial. It. In.

No matter what life has thrown at you, YOUR HEALTH IS STILL YOUR PRIORITY.

I‘m asking you to take action and prove it.

Let’s do it together.

May I have your attention please?

Thanksgiving is in 28 days. That’s 4 weeks. Assuming you exercise 3 days per week every week until Turkey Day, that’s 12 “fitness days” until it’s officially “The Holidays”.

Do you have a plan? No, I don’t mean a plan for what food dishes you’ll be preparing or whose house you’ll be traveling to. I mean do you have a healthy, aware, purposeful, realistic, grounded, heartfelt plan for yourself this holiday season? 

Remember your New Years resolution? It seems like so long ago we were resolving to make better decisions and feeling a solid commitment to a new kind of lifestyle.  And maybe you’re still doing it! Maybe you’re 80% of where you said you’d be. Maybe you’ve completely forgotten about it, or you never made a resolution. 

Regardless, let’s take this time to set an intention for the rest of the year. 

Let’s finish 2017 with the beginning of 2018 in mind. 

No matter what has happened or not happened, no matter what you have planned or what you’ve procrastinated, no matter what life has thrown at you, YOUR HEALTH IS STILL YOUR PRIORITY. I’m asking you to take action and prove it. Let’s do it together.

Let’s. 

Dial. 

It. 

In. 

Let’s make next year the year we make our resolutions one or two degrees deeper than “fitness” or “weight loss”. What other things do you REALLY want to do or be? Do you want to change careers? Start a family? Grow your craft? Fine tune a skill or learn a new one? Do you want to commit to more hours with your kids or spouse? Do you want to work harder to save money for something special or important? Would you take up yoga or meditation? Commit to two-a-day work outs? Register for classes at your local college? Give up meat and dairy, sugar or processed foods? Would you resolve to treat yourself to quality haircuts or routine massages? An extra vacation? 

In other words, IF YOU HAD YOUR HEALTH & FITNESS UNDER CONTROL, WHAT ELSE WOULD YOU RESOLVE TO DO IN YOUR LIFE FOR THE NEW YEAR?

Think about this. Put it on paper. Type it out. Email me your thoughts, goals and ideas. Butch@wreckroomcrossfit.com

Let’s get to work. 

Let’s move past those old resolutions and start creating the life we want now so that when the new year comes, we are ready for anything. 

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REstarting your fitness routine is always the toughest part http://glenburniefitnessandnutrition.com/restarting-fitness-routine-always-toughest-part/ http://glenburniefitnessandnutrition.com/restarting-fitness-routine-always-toughest-part/#respond Wed, 25 Oct 2017 15:43:29 +0000 http://glenburniefitnessandnutrition.com/?p=4968 I know after a long time or even sometimes a short period of time away from doing any kind of fitness, it can be difficult to come back.  Here are some tips that may help to get you back into a fitness routine: Make a short-term commitment to yourself.  What do I mean by this? […]

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I know after a long time or even sometimes a short period of time away from doing any kind of fitness, it can be difficult to come back.  Here are some tips that may help to get you back into a fitness routine:

Make a short-term commitment to yourself.  What do I mean by this? Set a start date for you to get back to the gym.  Then pick a target date 1-2 months away that you want to attend X amount of classes by.  I recommend 3 days on 2 days off.  Don’t write this in stone though- be flexible with it. If you don’t make it to the gym all 3 days that week, then cut your losses and pick it back up again.  If you do hit that goal, then great; and if you make it to even more classes that is even better! Talk to your coaches, LISTEN to them- they are there to help guide you and ease you back into the swing of things.

DO NOT live in the past and be discouraged about what weight you used to lift or how fast you used to be. Don’t be shy because the person next to you in the workout may be using the prescribed weight and you are scaling the workout. Remember that everyone started out scaling the workouts one way or another. Let the natural progression of things take its course. You will be surprised at how quickly you will get off that trainer bar or be able to do a pull-up again or even get your first pull-up!! Focus on moving through the entire workout efficiently and maximizing your results.

Fight the fatigue. Believe me, I took a lot of time off from fitness and have been down this road before. For me, this was one of the most challenging parts of getting back to it. At the end of a long day, I had zero desire to do any more than I already had for the day. I started to force myself to get to the box. The part of being at a CrossFit gym that many people like is that the thinking is done for you.  You are not trying to decide what piece of machinery to use at the Globo gym.  The workouts are programmed, and the coaches are there to help you through the class. During the workout you may be thinking to yourself this sucks my lungs are on fire!! My legs are on Fire!! Believe me, everyone in that class is feeling the same burn as you. At the end of the workout, I can promise that you will leave feeling better. Your mind will feel refreshed you will probably even have a few laughs in class.

 

Hope some of these honest tips help you get back to the gym.  There is no proven prescription to feel 100% ready to come back, but what we can guarantee is that you will leave class feeling better!

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