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Tag: weight loss

A large group of happy people from 18 to 70 jump with their arms overhead in a CrossFit gym.

A large group of happy people from 18 to 70 jump with their arms overhead in a CrossFit gym.If you entered this question in Google, you probably saw a lot of stuff about strength workouts, cardio programs, planning, wearable technology and recovery.

We’ve simplified our answer to your question:

1. Click here to talk to us for free.

We’re going to talk first so you can get all the answers you’re searching for right now.

It can be overwhelming to try and start something new, and it can feel impossible if you’re on your own. You can spend time researching what you should do at the gym, and you can read all about cardio, weight loss, fat loss, high-intensity training (HIIT), strength and power, target heart rate, body composition, nutrition—the list goes on and on.

Or you can just come see us on the west side of Winnipeg. We’ve been on Berry Street since 2012, and you’re going to love our facility.

You don’t need to worry about all the different aspects of fitness for the same reason that you don’t need to know how to repair your car: We’re here to take care of the details. We’re your expert. 

We’ll put together the right plan for you and answer all your questions. You don’t need to learn all about fitness and try to create a plan for yourself. We’ve got you covered. You just need to show up and smile. That’s it.

If you make an appointment to talk to us, you don’t have to prepare to work out. You just come and meet with a friendly coach who will find out all about you and your goals. He or she will then tell you how our programs can help you, and your coach will give you a prescription that will help you accomplish your goals. 

From there, you’ll start a program one-on-one with a coach who will teach you exactly what to do and how to do it. Your coach will also help you out with nutrition information. After eight sessions, you can either continue to work one-on-one or join our group classes. Either way, you’ll have a coach who will tell you what to do and how to do it every day. You don’t have to do anything but show up.

Here are a list of things our program will improve:

  • Strength
  • Cardiovascular fitness
  • Flexibility
  • Core strength
  • Body weight (lose or gain weight according to goals)
  • Body composition (lose fat or gain muscle according to goals)
  • Balance
  • Co-ordination
  • Power
  • Agility
  • Endurance 
  • Stamina
  • Accuracy 
  • Speed
  • Diet/nutrition
  • Confidence
  • Mood

If you’re feeling overwhelmed about starting a fitness program, we can help. Click below to meet us to discuss the plan that will work for you!  


 

A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.

Your new year has already started.

In fact, 2019 is already well in progress. Whether you know it or not, you’ve already made all the decisions that will take effect next year.

New Year’s Resolutions are closely linked to the fitness industry, and it’s often said that traditional gyms experience a huge spike in January and February as people sign up for memberships they won’t use by March.

At our gym, January is never busier than the other months. We don’t have more people signing up. We don’t have a huge influx of people jumping into CrossFit. We don’t walk into the gym and wonder where all the people came from.

For us, January is almost identical to the other months of the year: A few very special people contact us because they’ve decided they want to invest in their health. They’re ready to start, and we’re thrilled. These people generally stay with us for years, not months.

We’ve found that most people who decide to “get fit in the new year” gravitate toward the various deals and special promotions most facilities run in January, and we understand. If you’re hesitant about starting a program or confused about fitness, it’s easier to dip a toe into the water—and we really hope those people keep working out. But many people never jump in fully and end up wasting $40 a month on a gym membership.

It costs more to start CrossFit with us, and we never offer holiday promotions or quick-fix promises. Our on-ramp is the same price all year: $420. This is because we’re looking for people who are ready to make a significant commitment to long-term health and wellness.

I was recently struck by a Planet Fitness bus-shack poster that said “No commitment!” as if it were a good thing.

I’d never use that phrase in association with a fitness facility. It’s the fitness equivalent of this: “I not sure I like you, but let’s get married. We can always get divorced.”

Or this: “Maybe you aren’t the kind of person who puts in effort.”

You need to commit to things in order to find success. You need to invest. You need to put in some work. You need to set your mind. You need to write in pen, not pencil. You need to make a mark on the wood and saw with confidence. You’re building something, and the time for planning is over.

If you’ve decided that you want invest in health and fitness, we have just a few spots in our On-Ramp program open now. The program involves 8 1-on-1 sessions with a coach, and it includes movement instruction, goal setting and nutrition info—the things that will help you develop healthy habits for life.

But the on-ramp isn’t on sale. We don’t do Boxing Week sales and New Year’s promotions designed to capitalize on resolutions and snap decisions. We want you here for years, not months, and we’re confident that your investment will pay off no matter when you start with us.

We don’t have specials. We have special people.

If you’re ready to commit to health, click here to talk to us about how we can help.

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.

It dumped snow earlier this week.
 
It was a lot of snow, and it was heavy. Really heavy. It wasn’t the kind you can just broom away or quickly push aside. This was wet snow with just the right amount of freezing rain to make it very dense.
 
It was annoying, and it slowed us all down as we tried to get out and about.
 
But it didn’t bother you that much, did it? You didn’t look outside and think, “I can’t move this snow. I’ll have to call someone. I can’t go anywhere until I get help.”
 
You probably just put on your boots, grabbed a shovel and started working.
 
I did that, and as my muscles started to burn and my breathing got heavy, I found it funny that shoveling felt a lot like doing a workout. You might have thought the exact same thing.
 
As I was shoveling the front of the gym, some of our 60-something Legends clients started to arrive. They waded through the snow with smiles. I congratulated them on making it to the gym on a day when many people around the city cancelled all appointments. One of the women simply said that if she can do our workouts, she can deal with a snowstorm.
 
That’s the reason our gym exists. We’re here to help people deal with life.
 
Many people didn’t feel like our members did on Monday as the snow came down. They felt trapped, they thought about calling for assistance, and they felt helpless. Some might have even felt a little afraid.
 
I bet you know someone like that—someone who struggles with physical tasks and maybe doesn’t enjoy life as much as he or she should. If a person can’t shovel snow, a heavy bag of groceries or walk to the mailbox can be intimidating, too. Physical challenges suddenly seem insurmountable. 
 
Here’s how you can help these people in your lives: Tell them about our Legends program, then help them make an appointment to talk to us. No workouts, nothing scary. Just a talk about health and fitness. You can come along and join them for the appointment. That might help a lot.
 
But please remind your friends and relatives that a snowstorm doesn’t have to be house arrest. We can help anyone at any age become healthier and more functional, and it doesn’t take that long to see changes. People only have to show up three times a week, and their fitness will improve dramatically. Change a few eating habits and things move even faster.
 
And suddenly someone who might have shut the blinds on a snowstorm is more than ready to pick up a shovel and clear the sidewalk. The feeling a person gets from thriving during challenging times creates a ripple effect throughout his or her life. Bags don’t seem so heavy, mailboxes don’t seem so far away and playing with grandkids doesn’t seem so tiring. Life is better.
 
So here’s your assignment: Think of someone in your life who could use a bit more strength and confidence, then tell him or her how you got so fit.

You might change a life.

 
If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

“Looks like someone has something to prove.”

I bristled at the cashier’s words for a second.

I’m not “that guy.” I don’t feel the need to show off or brag about walking uphill both ways into the wind. It isn’t Festivus, and we are not performing feats of strength for glory.

I just didn’t need any help getting the groceries to the car. It was about seven or eight bags, but it was mostly vegetables. The load was more awkward than anything, and I was sure I’d be just fine if I hooked all the handles in the crooks of my elbows and went through the exit sideways.

The cashier was exceptionally friendly, even at the end of her nine-hour shift, and she was just trying to help. She said she’d even make space so I could leave half the groceries by the till for my second trip.

I smiled, thanked her, and told her I’d be just fine. Then I picked up the bags and started lumbering toward the door.

And then I realized that I actually do have something to prove. Not to her or the people in line behind me, but to myself.

I have no competition goals with fitness. But I have life goals. I want to live a long time, and I want to be independent forever. When I die, I hope it’s while I’m working out and some vital organ simply reaches the end of its run and explodes after about 10 decades of faithful service. I recall watching my 97-year-old neighbour as he shovelled snow off his roof a few years back, and I want to be just like Ray even if a few others were really worried about him. Better to die on your roof than in a hospital bed, I’d say.

So I look at life’s physical tasks as challenges. I generally type all day, and grunt work is refreshing. It’s a chance to go caveman and reconnect with a body that’s been immobile for hours in a society in which physical tasks are disappearing. I like carrying my own groceries and dog food. I like moving furniture. I enjoy pushing cars out of snowbanks. I want to move that heavy thing just to see if I can.

As I got to the truck with all bags intact, I felt a real sense of accomplishment even if Brussels sprouts, bananas and ground beef don’t weigh very much. I felt good about having the capacity to do something another would have avoided.

So yes, the cashier was right: I have something to prove.

Do you?

If you know people who might benefit from improved health or fitness, please have them visit us for a free consultation.

As most of you know, Crystal is the nutrition expert in our family, and I benefit from her passion for food and commitment to healthy eating.

My role is very different: In addition to being in charge of all guitar solos, I am a very pragmatic, practical person. I like running perfectly organized full loads in the dishwasher. I like using one match to light all the candles even if I burn my finger. I like to eat the same things almost every day because it makes grocery shopping easier. I almost always order the exact same thing at restaurants.

Before I was married, I developed a series of rules called The Bachelor Protocols.  The eat-over-sink rule was part of that creed.

I’m now happily married, and I’ve learned a lot from my wife. The Bachelor Protocols are but a memory I recall only when I smell Burger King or drive by a sign for three-for-one pizzas. The protocols worked for my lifestyle at the time but were not ideal for nutrition.

I’m not a nutritionist, but I hope these very practical tips will complement all the science and data Crystal provides through 204 Lifestyle.  I hope they’ll also help those of you who aren’t doing the Nutrition Reset but still want to improve your diet.

Tip 1: Don’t Eat From the Bag or Box

While this tip definitely dirties far more dishes than Bachelor Mike would like, I can assure you that you will eat less if you put food—any food, but especially chips—in a bowl and put the rest of the bag away. Even better: Measure out your food and track it.

But start with the bowl. Put a reasonable amount of food into it, then eat the food slowly and enjoy it. When you’re done, you’ll have to make a conscious decision to get more, and you’ll have to get up to do it. All that presents a series of barriers that will often prevent you from overeating.

If you sit down with the bag, the mindless ritual hand-to-mouth delivery system kicks in, and before you know it the bag is empty, while you’re full of chips and regret.

So put reasonable amounts of stuff in bowls or on plates. When you’re done, you’re done. Go do something else—like listen to Iron Maiden while looking for hidden messages on the album cover. Or something like that.

Additional pro tip: Rinse the bowl or plate right away with hot water so you don’t have to scrub later. I hate scrubbing. It’s time I could spend shredding on the guitar.

crossfit-204-lifestyle-oct-2017-3Sept. 29 is the last day to register for the 204 Lifestyle Nutrition Reset!

 
Featuring

Before-and-after InBody body-composition scans: Precise measurements of body fat and lean muscle will give you hard data on how your diet affects your body. We’re going to use this info to provide you with individualized target numbers: calories, protein, fat and carbohydrates. You’ll use a tracking app to ensure you hit your numbers.

Intro seminar: We’re going to kick things off together and set you on the right path, and we’ll provide resources and answer all questions.

crossfit-204-lifestyle-oct-2017-2204 Lifestyle Information package: The guide will outline exactly what we’re doing and why. It will also contain a meal builder that will allow you to create meals that help you hit your target numbers.

Access to private Facebook group: We’ll be posting all kinds of recipes and resource in this group. Your responsibility is to share one goal at the beginning of the week as well as one bright spot at the end of the week.

Accountability: We’re going to have a large number of people making significant changes to their diets, and this group will help you stay on track. If you’ve ever felt alone when trying to make a diet change, you’re going to feel the group’s love now.

Action plan on completion: As the challenge ends and we provide your “after” InBody scans, we’ll tell you how you can stay on track and live a healthy lifestyle that allows you to enjoy the foods you like.

Cost: $110.25