Just Not Your Type


Ever feel like all the hard work you’re putting in isn’t paying off? Maybe you are sticking to a diet that one of your friends swears by and you haven’t lost a pound. What gives?!

You may be struggling to achieve results if the plan you’re on doesn’t best line up with what your body actually needs. Knowing your body type could help you bring your nutrition game to the next level. There are three different body types known as somatotype.

The 3 somatotypes are ectomorph, mesomorph, and endomorph. They are each characterized based on body shape and composition. I bet you will be able to quickly identify which somatotype you must align with.

Ectomorphs are generally leaner and long limbed folks. If you are an ectomorph you may have a more slender build and find it difficult to put on muscle or gain weight at all. Many ectomorphs find themselves drawn to endurance activities like running due to their bodies natural proclivity to endurance events.

Mesomorphs are naturally muscular folks. They tend to have broader shoulders and gain muscle easily when training without putting on fat. Mesomorphs may be the classic build you picture of a gymnast or football player.

Endomorphs tend to have a larger build and may put on muscle, but also body fat easily. Classically “big boned,” these folks may remind you of a powerlifter, strong man competitor, or football lineman.

Knowing which type you are can be useful when it comes to your eating choices and may help you identify which exercises you may perform best at. Your body type helps give insights to how your genetics and body may react to certain foods. For example, are you insulin resistant or sensitive and how can you determine this?

If you are an ectomorph you may thrive off of a higher carbohydrate diet even consuming over 50% of your calories as carbs. Endomorphs who tend to store fat will do better on a lower carb diet and would do better to consume a higher protein and moderate fat diet. Mesomorphs fall into the middle and can do well with a balanced diet like a zone diet that is 40% carbs, 30% fat, and 30% protein. As you perform more strength training you may find that you are able to better tolerate carbs in your diet, because your insulin sensitivity improves.

Body types aren’t all about looks. You can also use this approach to eat in ways that support activities where certain body types thrive. For example, if you’re an ectomorph body type, you’ll thrive doing endurance activities more than heavy weightlifting. That doesn’t mean you should limit yourself though. Most of us are not purely one somatotype and you can always train in the direction that align with your goals. Just because you aren’t naturally inclined to a certain activity or style of heating doesn’t mean you can’t achieve your goals.

Body types are not a one size fits all approach, but can be a good place to start if you’re struggling with fat loss, muscle gain, or even fatigue. Knowledge is power and hopefully you can use this to improve your decision making around your training and diet. If you have questions just let us know!

Work, Play, Compete, or Live Forever


If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. Some gyms offer a wide variety of classes to address the different needs of their members while others pride themselves on a particular specialty.

Put some thought into which camp you fall into when selecting a training program and you’ll be most likely to maximize your results and achieve your goals. Most folks fall into one of 4 camps.

1.Work
2.Play
3.Compete
4.Live Forever

Work
Let’s start with folks who train for work. They may have physically demanding jobs that require their bodies to perform for the execution of the job or to keep them safe. Law enforcement, firefighters and rescue personnel, and members of the armed forces all need to be in shape to keep them safe and performing at a high level. Other folks may have physically demanding jobs that require them to have strength and endurance for. Maintaining a high level of fitness let’s construction workers, landscapers, loggers, and other active professionals do better at work.

If you fall into this category it is important you find a training routine that supports your job performance. Workouts should be varied and keep you balanced. It’s also important that the workouts address the demands you will face on the job to help prevent injuries. Beware training programs that overwork you and leave sore or unable to perform your daily duties.

Play
If you fall into this category you know the importance of getting daily exercise, but you want it to be as fun as possible. Training should be engaging and allow you to connect with others who have the same goals as you do. You may lose interest doing the same routine over and over again so it’s important that you find a training program that mixes things up and keeps you engaged.

Compete
You train to make you better at a particular sport. Whether your sport is running, biking, skiing, soccer, or even CrossFit your training routine should be specific to the activity you are trying to excel in. Workouts need to consistently train the movements patterns you will experience in your sport to improve performance and reduce injury risk.
A great coach will know the volume of training needed to help you improve and how to plan out a training schedule for preseason, in-season, and off-season training cycles. Make sure you are training for the demands of the sport and not just following a powerlifting or bodybuilding program that doesn’t line up with your goals.

Live Forever
You train because you know it’s important for health and wellness. You’re not looking to compete but to enjoy your life and your family. You may not have a physically demanding job so you need a balance of cardiovascular and resistance training to keep you feeling good and moving well. You may also be looking for nutrition advice and other best practices to ensure you have a long and high functioning life.

If you fall into this category make sure you are training with the minimum effective dose in mind. You should leave most training sessions better than you went in.

Want to get started training, but still not sure how? Talk to one of our coaches about which of our programs might be best for you and we can answer all of your questions!

Stop Doing It For The ‘Gram


More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in order to capture a moment that is sure to get you attention on social media. Is it really worth it though? Stop and ask yourself…

How many beautiful sunrises get missed?

How many meals are really tasted and enjoyed?

How often do you dance just to let loose and blow off some steam?

Knowing that any, most, or all of what you do is being captured on camera changes the way you act. Every birthday party is a performance. Brunch is a photo shoot. A relaxing hike is #themountainsarecalling.

John Muir is rolling over in his grave.

This is not an article to just hate on people making a living off of instagram. It’s to bring awareness to the fact that what you see on Instagram is NOT real life. What you see most folks doing is playing a character in their own life. Showing a highlight reel that contains the settings, outfits, and activities they want you to see.

Ryan Holiday, author of Ego Is The Enemy says it well.

Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.

Social media can be great for learning, sharing, and capturing memories. Just know that it is usually the opposite of social and it can often take away from the moment to pull out your phone.

You are worth so much more than likes and comments. Don’t get it twisted.

And if you do, be sure to tag us 😉

@noriskcrossfit

You Must Do The Work!


So many people set goals, but then give up on them?  Why?  They don’t do the work!  It doesn’t have to be much.

This is a great video!  Check it out! Make your goals your airplane destination!

If you need help setting up goals, or determining the path for your destination, let us know!  We would love to help!

Cleaning Up Your Grocery Cart


Do you ever find yourself in the grocery store wondering exactly what to buy to make healthier choices? There is so much confusion about what you need to do and which products are the best.

“Low carb,” “low fat,” “no added sugar,” “sugar-free,” …what are you to buy?!

Keep reading for a list of items that will help to clean up your grocery cart.

The BEST tip for each of us, is to shop the perimeter of the grocery store first! Fill your cart with fruits, veggies, and lean meats.

In most places, these items are NOT down the aisles–they are all around the perimeter of the store!

Once you have finished shopping the perimeter, hit the aisles for a few staple items:

  • Snack Bars like Rx Bars or Low Sugar Kind Bars. (General guidelines are to look for 7-14 grams of protein, 9-18 grams of carbohydrates, and 3-6 grams of fat.)
  • Deli Meat (low-sodium).  Pair with avocado, salad or veggies, and fruit for a quick lunch or with hummus for a quick snack!
  • Pre-cooked brown rice and quinoa (you can save up to 45 minutes by doing this.) If you are meal prepping or rushed for time these grab and go bags are ideal!
  • Black beans in a can are a great source of fiber.
  • SALSA!! It goes great on everything and is naturally low calorie.
  • Frozen steam fresh veggie bags. Just pop them in the microwave!
  • Dark Chocolate with 70% or more Cacao to curb a sweet tooth.
  • Frozen Pre-cooked chicken breast

Rushed on time and need to cook and want to eat healthy?  Grab a plate and put half a bag of frozen veggies.  Once veggies look like they are not frozen add to the plate, 2 Frozen Chicken Breasts and half a bag of pre-cooked rice.  Heat until Chicken is warm.  Add a scoop of salsa to the chicken.  Healthy, balanced and nutrient dense meal in less than 10 minutes.

While this is NOT a comprehensive list of items to buy, it is a great start! Making small sustainable changes is the best way to achieve progress and keep it!

 

 

3 tips to keeping your New Years Resolutions


Did you make a New Year’s Resolution this year?

Statistics show that 45% of Americans make resolutions.  The problem is 80% of people will fail by the second week in February!

We believe something as fundamental as nutrition shouldn’t be complicated. Most of you already know the foods you should be eating and many of the things you should be doing or should not be doing.

Here are 3 tips to help you stick to your resolutions:

1. Don’t over commit! Start by setting a realistic goal.  Goals are shown to be met more often when they are written down, so, write it down. Changing everything at once is exciting but its also a recipe for disaster!  Research shows that focusing on more than one thing at a time leads to greater probability of failure.  So, focus on one thing at a time, until that one thing becomes habituated. Once that is accomplished, you can move on to other things.  I tend to use two week windows.  If you can do it everyday for two weeks, then you are ready to add something on to it. Our nutrition programs, either the ProCoach Monthly, or in person programs are all based on habits and focusing on one action step at a time.  An example of this is starting your day with 30 grams of protein, 30 minutes within waking.  This habit has been linked to priming the body for the day, and this leads to weight loss long term.  Do this habit for two weeks and then work on lunch!

2. Track your progress. It’s important to get a baseline where you are at and track your progress regularly. We recommend testing biometrics monthly. One of the reasons we have an Inbody Machine is for this biometric tracking.  Weight alone does not tell you what you need to know, as the scale doesn’t have all the info you need.  Water weight fluctuates tremendously. Fat weighs less than muscle.  We want to know all those numbers to get an accurate picture of your progress.  This is why we want to measure not only weight but lean muscle mass, water, body fat, etc.  Watching these numbers go down, along with performance in the gymgoing up and your clothes fitting loser, leads to motivation to keep it up!

3. Surround yourself with the right support. Ensuring you have a positive support system around you is important to your long-term success. Did you know that 80% of people will regain the weight they worked so hard to lose? Why? They fall back into bad habits, due to lack of support and accountability.

If you are thinking, I don’t know where to start, or I need help achieving or maintaining my goals, we want to help! Let us know what you need from us and how we can help!

Eat the cookie, or don’t?


Consistency and patience are the two biggest factors in seeing the effects of lifestyle changes on our health and our body composition.  If you look back to the body/health you had then that you want back now, 99% of the time, it wasn’t overnight that the body, or the health, went away.  No one woke up 40 pounds heavier.  There was a consistent, and gradual decline in decisions regarding exercise and food choices, which gradually let that health and the body composition slip away.  If it took two years for you to gain X amount of lbs, being realistic, it will take some time to lose X amount of pounds, and thinking it will be overnight, and a quick, easy fix is incorrect thinking.

You consistently ate a certain way, and patiently gained the weight, now you need to consistently eat a different way, and exercise, and patiently lose the weight!  This is where the struggle begins. Because our human brains are Our human brains are trained to want things now, rather than later. Eat the cookie (I am referring to the proverbial cookie of all our bad food choices) now, and enjoy the mouth watering deliciousness, and the dopamine release in your brains reward system now, along with the 200 extra calories of processed food we don’t really need that will be stored as fat, or don’t eat the cookie, and slowly and consistently work our way back into the healthier version of you, that you hope to obtain.

Temporal discounting is our tendency to want things now rather than later. The reward in the future needs to be large enough to compensate for us going without it right now.  In order to delay the gratification of eating the proverbial cookie, we have to be convinced the future healthier self is a greater reward.

Think back to the past X amount of years since you had the health/body composition you desired.  Look at today.  Take those metrics of pounds of body fat gained, Blood pressure points raised, energy perception lowered, jean size gained, bad cholesterol points elevated, and add those same numbers to your current numbers, and look at your future self the same X amount of years in ahead of you.  That is the course you have laid out for yourself.  That is your future if you eat the cookie.  That is your reward for eating the cookie now, and continue to delay working our way back to our healthier version of ourself.

Now then why do we eat the cookie, and hinder our progress?  The vision of you five years forward on your current trajectory, or the vision of you five years forward, by saying no to the cookie. Which vision brings you the highest quality of life as you get older? Which vision brings you the greatest satisfaction? Which vision brings the greatest reward?  The decision is yours. Eat the cookie, or don’t.

 

De-stress Yourself!


Are you feeling it? Stress? Pressure?

You are not alone.  65% of Americans feel stressed at work, and 54% feel stressed from family responsibilities.  Maybe you are feeling stressed with the New Year coming up as there may be new expectations on you from others or self imposed.

To compound this, there’s also less sunshine, and colder and shorter days, which can put a real damper on your mood if you’re one of the many people who experience Seasonal Affective Disorder (correctable with Vitamin D supplementation)

Researchers found that people reported they were more likely to “behave in sedentary ways like watching TV, sleeping, eating and drinking to manage their stress. Many individuals engage in comfort eating and other unhealthy behaviors to cope with their stress levels.”

These are negative ways to handle stress.  Yes, many are EASY to do, however, as mentioned in a previous blog posts, All the Small Things Matter, there are equally easy things to do to relive stress, it is just a matter of choice.

Here are some other ideas to help turn your mood around and blow off some steam!

      • Turn on some music and move! A solo dance party will turn cleaning up the kitchen, or cooking, into less of a chore, plus, it gets the heart rate up which helps your body release endorphins, those feel-good hormones, that’ll boost your mood.
      • Get Outside. Take a quick walk outside and enjoy nature.  There’s nothing like a walk in the woods or a change of scenery and fresh air to shift your perspective.
      • Stay away from social media.When you’re feeling stressed, it’s easy to compare your situation with that of others. Remember: social media is where people generally show their “perfect” life, not their REAL life.
      • Give someone a compliment. When you go to Target, or the post office or the supermarket, give a total stranger a sincere compliment.  Pick the person you think would be the last person anyone else would compliment, and make their day!
      • Distract yourself! Work out, go for a run, play a game, or even tackle an unrelated household chore, no better time than now to clean up your Google Drive folder!
      • Breathe. Do 5 minutes of breathing exercises – just sit back and focus on your breath or get crazy and try alternate nostril breathing .  This can be an amazing “reset” for your mood because it helps relieve anxiety.

An important note: there’s a difference between stressed and feeling true anxiety and depression. If you’re feeling truly distressed, find a trained professional to talk to.  There’s no need to handle all of that by yourself, and there is no shame and it may help you create a even more kick ass version of yourself!

Can Anyone Do CrossFit?


This is an interesting question which has been posed time and again, as well as I am sure asked by many who visit our website, or Facebook page.  We hear time and time again, I need to get in shape first before I do CrossFit. What really does that mean, and does it ever happen?

The true answer to this question is, it depends.  Not all CrossFit boxes are the same.  Not all CrossFit, or even group exercise gyms, take a proper approach to on boarding new clients, assessing where they are starting from, not only in terms of fitness, but in terms of movement, and setting them up on a path to be successful within a program.  I cannot speak for every gym, and what they do right or what they do wrong, I only know the experience you get at No Risk, and it is one in which if you have the will to walk in the door and do YOUR own personal best, we have the way to get you in shape, get you on track for losing weight, and get you on track to become the best version of yourself starting as quickly as today!

We have listened from our clients and we have learned about their needs, and our program has been molded and shaped, and is constantly being revisited to be the best possible product it can be to help you lose weight, get stronger, and feel amazing.  When you step foot in our door, before we throw you in class, we want to ensure you have the best experience possible.  This is why we guide you through the first five hours of your time with us with one on one sessions.  These sessions teach you movements, and how to move.  They also assess you on your overall fitness in 15 categories.  We, and you, need to know your starting point, so we have something to compare it to as you move forward with your lifestyle changes.  We also assess your body metrics in six categories, as well as help customize a nutrition plan to compliment the work in the gym, to maximize your progress.

This assessment process gives us information needed to tailor the workout of the day, each and every day, to you and your starting point.  This is important, as with this, we will have you always working within your abilities.  It is as easy as looking for a primary color as well!  This will allow you to progress rapidly, avoid injury, and fall in love with CrossFit.  Our system allows you to  do all of this in a group setting of individuals of all levels varying levels.  Any questions, the coach is always there to guide you and ensure you are moving as best as you can.  No one gets left behind at No Risk.

So, the question is, Can Anyone Do CrossFit at No Risk CrossFit?  The answer is YES!

4 Ways to Save Your Joints


When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slights inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a higher load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!