Important Updates

An egg-white frittata as part of a healthy diet.

You’ve had a body-composition scan—so now what?

A recent Winnipeg Free Press article talked in detail about body-composition scans. In the Free Press article, writer Doug Speirs published the results of his scan, which revealed his body fat was too high: 42.2 percent. The healthy range for males is about 18-24, and athletes are in the range of 6-13. On the positive side, Speirs had good bone density and carried a solid amount of muscle. That’s fantastic.

Perhaps you’ve already been scanned somewhere with a Dexa or Fit3D machine. If you haven’t, we have an InBody machine that can tell you your weight, your body-fat percentage, your muscle mass and resting metabolic rate in about 20 seconds.

But here’s the real question:

How do you improve the numbers on the printout?

It’s one thing to know what you’re made of, but it’s another to change it. That’s where we come in.

We’re experts at interpreting the results of body-composition scans and providing an exercise and diet prescription that will help you make positive changes.

For example, if Speirs brought his scan to us, here’s what we’d suggest:

Step 1: If Doug is not active in any way, we’d recommend some activity. Something is better than nothing, and going to a gym with a specific plan is even better.

Step 2: If Doug is currently working out, we’d have him prioritize weight training to ensure he maintains muscle mass while we reduce body fat. Lean muscle mass has incredible metabolic effects, and we don’t want him to lose much muscle. Doug’s boss trains with us, so he has a ride to our gym. 

Step 3: From there, we’d look at Doug’s diet. We’d reference his resting metabolic rate and his activity levels, and we’d prioritize protein in his diet to help retain or build muscle mass. Then we’d adjust caloric intake to target fat loss, likely by changing the sources of carbs and fat in his diet. For example, we might recommend extra lean ground beef on a bed of spinach instead of a greasy burger and french fries. We’d prioritize reasonable amounts of whole foods, and we would absolutely get rid of any forms of liquid sugar.

Step 4: We’d have Doug log his food intake, and we’d make adjustments as needed. We’d meet with him regularly and scan him to make sure things are moving in the right direction—and we’re positive that they would be if he combined exercise and sound nutrition.

If you read the Free Press article and are interested in determining your body composition and making changes to it, contact us. We can help! Come to us with your scan results or book a scan with us, followed by a consultation.

For more information about body-composition scanning, click here.

For more info about 204 Lifestyle nutrition and food services, click here.

Trainer Crystal Kirby coaches an athlete to improve the rack position for a push press.
Coaching and smiles—the heart of our program.

You might have seen an announcement about a few changes to the CrossFit Games.

If you didn’t, the announcement is here: Morning Chalkup.

I’ll tell you what it means for us at CrossFit 204: Absolutely nothing.

We made a number of changes years ago that put our focus squarely on health, and we’re right in line with CrossFit Founder Greg Glassman’s vision. That’s why we have a Legends program, it’s why Rise Up Physiotherapy is in our building, and it’s why we invested so heavily in starting 204 Lifestyle to help people improve their health by eating better.

We have for years known that diet and fitness with friends are far more important than any competition.

That doesn’t mean we don’t think you should compete or that we don’t support you when you do. We’re happy that people choose to apply their fitness in competitions, and we’re proud of everything they accomplish. We just don’t place any extra emphasis on competition, and we haven’t for years.

Those of you who have been around for about five years have no doubt noticed the change. The best example is how we treat the Open. Back in the day, it was a stressful time with so many competitors vying for spots in Regionals. Now, we treat the Open as a five-week celebration of our 204 community. The scores don’t matter, but the smiles do. All we care about is fit people having fun and being healthy, and we’ll leave the leaderboard to you if you’re interested. You’re all No. 1 to us.

The time we once spent organizing or training for competitions is now spent making our nutrition program better, meeting with seniors about our Legends program and finding ways to make our CrossFit program even more fun and inclusive.

The CrossFit Games will always be there, and they’ll always be interesting—just like the Olympics. But I’ve been to the Games for 10 years, and if I had to choose between watching the Games and watching our Legends push sleds around the gym at 10 a.m., on a Thursday morning, I’d be on Berry Street with a cup of coffee and a smile.

Hi guys! Now that we’ve completed the 204 Lifestyle website, we’re making some adjustments to the 204 site.
 
We’ve realized a lot of people look at our workouts and say “I could never do that” before we have a chance to explain how we modify all of our workouts. To remedy that so we’re going to put the workouts in a members-only area and feature some other content on the front page.
 
Starting today, members will have to create a free account to log in to see our workouts. It’s totally free. You can do so via the link below, or you’ll see a prompt on the WOD post to login.
 
More good changes to come!
 

Here are the details of our upcoming clinics, with links to register. Contact Crystal@CrossFit204.com if you have questions!

204 Gymnastics Clinic

Sunday, Jan. 28, 11 a.m.-12:30 p.m.

Learn: Pull-ups, muscle-ups, toes-to-bars–and progressions to get you closer to your goals.

Cost: $15 +GST

Coaches: Grant Jr., Geoff

 

204 Pirate University

Friday, Feb. 9, 6-8 p.m.

Learn: Warm-up routines, strategies for gymnastics and lifting, pacing, mental prep, how to have fun.

Cost: $25 +GST

Coaches: Grant Jr., Geoff, Mason

On Dec. 5, we posted this picture of Niki, and it was a hit on Instagram.

Niki joined us in January 2017 as part of a six-week New You Challenge, and she didn’t stop when the challenge ended. Over the last 11 months, she’s lost 40 lb. by training three times a week at 6 a.m. and eating better. It’s amazing but not surprising. Our members have shown us that they are regularly capable of incredible things.

I get to see a lot of pictures like this as part of my day job at the CrossFit Journal. Just last week, I saw a 300-lb. grandfather on the left and a 190-lb. guy on the right. His transformation also allowed him to eliminate symptoms of disease, and his health improved so dramatically that his doctor took him off medications. All that happened in about a year, too.

Earlier in the year, I read about a husband and wife who weighed 932 lb. combined. Over three years, they’ve lost about 400 lb. together

These are very obvious transformations, and you’ve no doubt seen others on the Internet and in our gym. Beyond visible changes in weight and body composition, we’ve seen strength and conditioning improve, we’ve seen health markers improve, and we’ve seen people smile more and stand up a little straighter as they find success and confidence.

So what does it take to make a transformation like this? We believe it’s two things: commitment and support.

No change is easy. You have to break a habit, forgive yourself when you make mistakes, and commit to new behaviour. Expect to stumble a few times. Maybe many times. But true commitment means you’re prepared to keep going in the right direction no matter what. We can’t make this decision for you, but we can tell you with certainty that your life will improve if you commit to health.

That commitment needs to be reinforced with support. That’s where we come in. You make a choice, and then we’re all in to provide you with sound training plans, nutrition information, motivation, community, accountability and praise. You have to commit to doing the work, but we’ll tell you exactly what to do to become fit, and we’ll be right beside you.

To get you started, we’ve created the 204 Vitality program. It’s the perfect support program for a lifestyle change whether you’ve fallen off a fitness program or have never worked out. We’ll provide you with nutrition information that will complement your time in the gym, and we’ll do before/after Inbody body-composition scans so you can see exactly how your body changed.

No experience required. Just commitment.

Here are the details:

Program length: Jan. 8-Feb. 27 (6 weeks)

Times: Tuesdays and Thursdays at 7 p.m., Saturdays at 8 a.m.

Cost: $250 + gst

Includes: Nutrition seminar, 2 Inbody scans ($55 value)

 

If you’re a current member and have a friend or family member who wants to get fit in 2018, please send them this link: https://www.crossfit204.com/204-vitality-program-jan-8/

204 Lifestyle and D.A. Niels would like to invite you to a very special evening of wine, appetizers, education and shopping.

There is no cost, but we ask that you RSVP either to crystal@crossfit204.com or via Facebook. Neil, Analyn and their staff will be opening the store just for our honoured guests. As many of you know, Neil and Analyn are founding members of our Legends fitness program, and we’re thrilled to partner with them for this event.

When: Friday, Dec. 1, 6-8 p.m. 

Where: D.A. Niels., 485 Berry Street, right next to the gym.

What:

– 204 Lifestyle’s Crystal Kirby-Peloquin and Joanna Gies, RD, will present a host of holiday hacks and nutrition tips for staying fit and healthy during the holidays.

– Beverages and appetizers provided.

– D.A. Niels will generously offer 20 percent off on purchases. Feature item: Wine glasses with clever, stylish measuring marks to make macro tracking easy. If you need any kitchenware—including scales and measuring cups—don’t miss this event.

Please RSVP by Nov. 27.