Choose an Environment that Supports You


The environment you place yourself in is arguably the most important decision you can make at any given moment. The actions the environment supports will shape your life and the decisions that you make. Sounds like a big statement but let’s think about it for a minute. Compare a few different potential options of environments you could spend your day in.

On one hand, you could spend your day throwing around heavy weights and being bold, focused and confident in an activity like weightlifting or CrossFit. Think about how you feel after lifting a barbell, or doing pull-ups. How do you feel? Maybe strong, determined, more powerful?

Now let’s consider another way your day’s activity could go. You go to a yoga class where you focus on your breath. Stillness and peace is a common feeling people get. You’re stretching, creating space. Think about how different that feels from the weightlifting you would do at the gym. The feelings you experience from doing yoga may be uplifting, and open. The gestures your and stretches you take your body through in a slowed down type of activity like yoga impacts the way your brain perceives your life.

Let’s analyze a third option. You go to an old friend’s house. You end up sitting on the couch having a few drinks and snacking. You watch a mindless TV show while your friends complains about work and how unhappy they are at their job.

Which experience do you think will make you grow? Which environment will contribute to the person you want to be?

Ding. Ding. Ding. It’s an easy choice right?!

“Surround yourself with people who remind you more of your future than your past.”
-Dan Sullivan

Put simply, you become what you do. Your body communicates who you are to your brain. If you spend your time doing hard work and lifting heavy weights, you start to think how strong you are and how you can do hard things. This will translate into your life. You become the type of person who is strong and can do hard things. In a place like yoga, or maybe running outside, you may experience those feelings of freedom, space and peace. You become a person who experiences these things.

It’s incredible how much our body influences how we think. Activity is so important to everyday life. The next time you’re working out, whatever activity it is that you choose, notice the messages your body sends your mind. Feeling weak in your life, like you can’t do anything right? Get under a barbell and do some hard shit. Feeling like you need more space in your life? Try some yoga or running. With your body as a tool you can create the environment you most need in your life.

FESTIVUS GAMES IS COMING!


Challenge yourself! You can do Festivus Games! Thousands of everyday athletes will compete on April 18th, 2020 at more than 150 locations in four countries! Novice, Intermediate & Masters 45+ Only – No pure Rx, No Fire Breathers!

🏋️‍♀️🏋️‍♂️

WHAT: Novice, Intermediate & Masters 45+ Individuals

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WHEN: April 18th / FREE Shirt Deadline 03/22/2020⠀

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WHERE: CFSTC!!

🤜💥🤛

 

WOD DETAILS –> buff.ly/2SiU8EA

JOIN OUR COMMUNITY: A Festivus Games competition is built a

⠀⠀⠀round good people looking to be challenged. With your boxmates, you will sweat, laugh, cheer and compete. No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much? Thousands of athletes will compete worldwide, all on the same day, in this amazing one-day event.

🤝
Tag, share, promposal invite! Just make sure you don’t miss out!

What It Means To “Go Vegan”


Documentaries like “Game Changers” have caused quite a stir in fitness and nutritional circles. The documentary advocates that plant-based diets are optimal for health. Using a variety of athletes as examples they promote that a vegan diet is the reason these athletes are successful.
But what does it really mean to go vegan? Is it the best choice for you? How do you even begin to decide?!
Going vegan is a choice to avoid all animal products in the diet. This choice could be for health, environmental, religious, financial, or personal reasons.
Many people may want to make the switch if they are experiencing digestive issues, low energy, or a health condition.
Others who may have food intolerances or sensitivities turn to a vegan diet to avoid GI distress and other unwanted symptoms.
Generally, the initial choice of going vegan makes people feel great. They may feel sharper mentally, less bloated, and energetic.
There are several potential reasons for this. By eliminating meat, poultry, fish, and dairy from the diet there are fewer options to choose from. But as time goes on some people tend to struggle with a vegan diet. One of the chief reasons for this has to do with protein consumption.
It can be difficult to consume enough protein from plant sources such as grains and legumes. You have to consume a tremendously high amount of carbohydrates to get adequate protein and this may not always be achieved by new vegan eaters.
Building muscle on a vegan diet can also be very difficult. You have to get enough amino acids, the building blocks of muscle, to grow. Since plants have lower amounts of certain amino acids they must be eaten in the right amounts and combinations to get what is known as a complete protein.
Most protein options for vegans are processed. This is the biggest problem. The main goal in nutrition is to stay away from packaged and processed foods for optimum health. As a vegan, it can be hard to get the full essential amino acid profile from foods. It requires a lot of pairing with different foods to get your required amount, and an extremely varied diet to avoid deficiencies.
The main point here is to make sure you are getting enough whole food sources as a vegan and you can be as strong and fast and any of your omnivore friends.
The best thing any vegan athlete can do is keep an eye on their blood work with their doctor to address any deficiencies early on and work with a dietician or nutritionist to accomplish any athletic goals to ensure a healthy body and mind.
One particular essential nutrient is B-12 which is found in meat. This must be supplemented if you go on a vegan diet long term.
Going vegan isn’t bad for you. It is actually a great way to give your digestive system a break. You also have the opportunity to consume more nutritious fruits and vegetables that contain vitamins, minerals, phytonutrients, and fiber. Consider going vegan for a few days as a way to de-load your body’s digestive organs every so often.
If you are already vegan. Consider experimenting with high-quality meat and animal products in the diet and see if that makes a difference. Wild-caught fish and game may be handled very differently in your body than commercially farmed meats you may have eaten in the past.
Everyone human is different and it is up to use a combination of science and trial and error to make decisions for your health. If you need help getting started then get in touch with one of our coaches today!

The Best Exercise You’re probably Not Doing for Your Elbow Health


Still have that nagging elbow pain that won’t go away? It can prevent you from even picking up your coffee cup if it is really aggravated and will keep you out of the gym for days at a time.

This type of pain often occurs as inflammation due to overuse of the forearm muscles. THe symptoms of “tennis elbow” or “lateral epicondylitis” can be mitigated with ice or NSAIDs, but your goal should not be to deal with the symptoms.

Prevention is always the best measure and there are exercises you can do that will act as a rehab and prehab. Here is the best exercises you’re probably not doing for your elbow health. Adding this exercise in to finish your workout is a great way to combat elbow pain and prevent it from coming back! Enter the Zottman curl.

The Zottman Curl:

The Zottman curl is one of the best and most efficient exercises that you should be doing if you care about performance in grip heavy workouts with rope climbs, kettlebell swings, and deadlifts. This is also a great movement to prevent elbow pain from occurring.

You won’t need much weight to start ( especially if you’re rehabbing an injury). These curls are extremely hubbling and are very challenging on the biceps and extensor muscles in your forearms if performed correctly.

Start with a pair of dumbbells and a supinated grip. Perform a bicep curl and pause in the top position or :01-:02 with your biceps fully contracted. Slowly rotate your hands into a pronated (palms down) position before lowering the weight. In the bottom position rotate your palms back to a supinated position before performing your next rep.

Pro tip:
Performing these from a tall kneeling position on both knees will help you activate your core and glutes simultaneously and prevent you from cheating on the curl.

Perform 3-5 sets of 8-12 reps of this exercise with a light to moderate load. You should be able to perform these curls at the beginning or end of your workout 2-3 days each week. Give the Zottman Curl a try and bulletproof those elbows today!

⚡️ONE-ON-ONE TRAINING IS FOR YOU!⚡️


If you’re part of the morning crew than, no doubt, you know Mary.
Actually, at some point, you’ve probably stood back in awe of Mary.

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Mary has been consistent and relentless toward improving as an athlete. And her results are obvious!

Part of what has given Mary such amazing results is her dedication to a combination of:
Personal Training  Group Classes.
Here’s what our girl Mary has to say about it:

“I have been personal training once a week for the past three years. For me, it goes hand in hand with my classwork. Personal Training allows me the extra time to work on very specific movements, that have transcended across the board, to achieving that bigger goal. In the process, it has been eye-opening to see and feel how other muscles have gotten stronger just by focusing on doing the movement correctly, and as Kim will say: with intention”.

Sometimes we can get away from doing movements with intention.

When we do that, we get hurt.
Or, we struggle and struggle to reach our goals.

If you’ve got:

•Some minor reoccurring aches or muscle pulls.
•A tendency to go hard and forget the basics.
•A clear goal that you need a road map to help get to.

⚡️ONE-ON-ONE TRAINING IS FOR YOU!⚡️

And it doesn’t have to be one or the other, one-on-one training coupled with group classes is a magic combo.

DM us to book an appointment and discuss one-on-one!

5 Health Metrics That Are More Important Than Weight


American’s have chosen the scale as their favorite way to track progress around their health. People derive their sense of self-worth based on the number facing up at them from between their feet. If you’re someone who draws any sort of emotional reaction, positive or negative, from the scale then you may want to self reflect and consider if there are better options out there. 

The funny part is that weight is such an inconsequential and ambiguous predictor of substance. Just consider this. If you have three avocados-one freshly picked and hard as a rock, one brown soft and ooze, and one firm ripe and tender-which one are you going to slice open to make your guacamole with? It shouldn’t matter if they all weigh 170 grams right…

What you are made of, how you feel, and what you are able to produce are all factors of way greater significance than your weight. 

What you weigh is going to constantly fluctuate. You may lose weight and be less healthy. You may be well hydrated one day and performing well then get totally thrown off because your weight went up a pound or two. This number doesn’t say who you are as a person or how healthy and fit you may be. It’s just an arbitrary number. Stop letting the pounds run your life and change the way you feel about yourself. Instead, try one of these alternative ways that measure success off the scale!

Body Fat Percentage

Body fat percentage is an alternative way to track your progress and provides much more actionable information than just your weight in pounds. This takes into account your lean muscle mass. In this way, you can actually gain weight in the muscle which would consequently reduce your percentage of body fat. This is a clear example of how gaining weight would make you healthier. Plus as you add more muscle to your frame you will burn more calories at rest. The fat will disappear faster and faster on its own!

Measurements

Taking specific measurements is a great way to achieve the goals around the way you want to look. Measuring neck, arm, waist, hips, thigh, and calf circumference can help you transform your body without ever worrying about the scale. Losing two inches off your waist will make you look and feel like a whole new person!

Habit Tracking

One of the best replacements for weighing yourself is to instead track daily health habits. If you track metrics like sleep, hydration, servings of veggies, daily walking, and other relevant habits you can focus on the right behaviors to make you look and feel great in the long run. This takes discipline but it is essential to long-lasting transformation.

Performance Metrics

Switching your focus to the weight on the bar is a great alternative to the scale. People will often train harder and longer in pursuit of strength and performance goals than solely for aesthetic purposes. If you push yourself more in training the results will speak for themselves!

 

Tips For A Balanced Lower Body


After an intense workout of front squats or thrusters, you may have felt that burning pumped up sensation in your quads. Your pants are tighter and you can no longer put your phone and keys in your front pocket for fear of getting them stuck. 
The quadriceps and hip flexor muscles on the front of your legs are responsible for extending the hip and knee joints. They have tremendous potential for growth and get a great workout from movements like front squats, step-ups, and walking lunges.
Having powerful quads is not a bad thing by any means. In fact, the greatest Olympic weightlifters, cyclists, and speed skaters have huge powerful quad muscles. 
Some folks have very powerful quads but have issues recruiting the muscles of the posterior chain.  They allow the quads to handle all lower body movement. Having poor form can also contribute to you being quad dominant. If you are an athlete who notices that your weight is often in your toes you may be prone to this imbalance. If the coaches are always telling you to “get in your heels’ this is probably the correction they are cueing. 
The top priority in a training program should always be safety and function. That’s why using compound movements like squats and deadlifts provide excellent returns. In terms of strength building and promoting lean body mass they provide the most bang for your buck. People who focus too much on a single movement like squatting may be neglecting movement patterns that would keep them strong and healthy.
You should have an equal ratio of squat and lunge workouts to hinge and deadlift workouts. If you are quad dominant or lacking in the posterior chain department then that ratio should be 2 to 1 in favor of the hinge and pulling movements. As you are able to better recruit and develop the glutes and hamstrings then you can start to balance out the program you are following. Not only that but building a stronger posterior chain will make all of your lifts more powerful and you will look and feel better too!
Deadlifts, RDL’s, Kettlebell Swings, Good Mornings, Reverse Hypers, and Hip Thrusts are all excellent for beefing up those glutes and hamstrings. You can also adapt movements to make them more favorable to the posterior chain. Low bar back squats and box squat variations recruit more posterior chain than front squats do. Reverse lunges instead of forward or walking lunges will also be a better option to help you stay in your heels.
If it looks like you have a second kneecap then you might be in the running for quad dominance. Our training programs contain constant variance to make sure you are improving in all areas and eliminating weaknesses. Our coaches can help you through a series of assessments to determine what to focus on and how to get your body strong, healthy, and balanced.
If you have questions about muscle engagement you can benefit from a 30 min to 1 hour one on one session! Sign up! Reach out to a coach at Info@Crossfitstcharles.com to get set up!

Wendy H!


I lost 17lbs which I am super happy with!
I gained so much more!
I feel healthy, strong and confident in myself.
I gained a knowledge of what I should be eating without the feeling of “being on a diet”.  It feels natural to eat healthily. I still really enjoy carrot cake cupcake with cream cheese frosting
I also gained a family.  There is so much support and encouragement to just be YOU at CFSTC.  It really is amazing.  Absolutely a no-judgment zone which is hard to find anywhere let alone a workout facility.
Next for me is to build muscle and train for a half marathon.  In a few months, I will want to lose some more lbs but for now, I am ready to build on the progress I have made.
I could not have done this without CrossFit St. Charles.
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