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4 Reasons To Join CrossFit

Considering CrossFit? Here are four reasons why you should join CrossFit!

1.  YOU'LL TRAIN WITH THE BEST

CrossFit coaches are badass! They're smart, experienced, and in great shape. They guide you through each set of exercises, motivate you and challenge you to reach your goals.

They also answer all your questions, so you get the information you need to make great progress. Soak up all that you can and become informed and more knowledgeable.  Coaches are in your corner to see you succeed in fitness and health!

2. YOU'LL MAKE CONNECTIONS WITH YOUR CROSSFIT PEERS

CrossFit provides a chance to connect with others. You'll meet new members, build new relationships, and enjoy spending time together as teammates!

Students, parents, working professionals, and athletes are just a few of the diverse individuals that you'll be around. You will all train at different intensities and different degrees of difficulty; however, you will train together; pushing one another to be better!

3. YOU'LL THRIVE WITH THE VARIETY OF WORKOUTS

You'll do an assortment of strength and conditioning exercises. With strength training, you'll lift barbells and plates at your own pace to build muscle. You'll notice new strength as you gradually increase repetitions and weight.

For conditioning, you'll complete the WOD (work out of the day). This combination exercise set is designed to build endurance, boost weight loss, and improve mobility. Kettle bells, pull-up bands, and rowing machines are some staple equipment that will get you in shape in no time!

4. YOU'LL BE ENCOURAGED TO WORK WITHIN YOUR CAPABILITIES

Regardless of where your personal fitness level is at, CrossFit works with your strengths and weaknesses. The weight you lift is the weight that is appropriate for you. The effort you give is the effort that is appropriate for you.

As your body changes, so will your repetitions and sets. CrossFit coaches and members will monitor you as you perform different activities, each step along the way, helping you use the proper form and technique; which will be instrumental to help keep you safe from injury. As you stay consistent with the workouts, you'll feel stronger and see much improvement with your abilities inside the gym!

 

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Women's Health: 30 Is The New 20 at Thirdspace

Growing up, I was an athlete. I was quick, agile, and in great shape. After entering college, I stopped competing athletically, but due to a fast metabolism and being in my early twenties, my physique didn’t change much. Whether it was  jeans and tee or a two-piece bikini, I felt confident with my toned arms, flat tummy, and size 1 clothing.

As I entered my late twenties, things changed. Love handles, double chins, and bat wings were all I could see staring back at me in mirror. How and when did this happen to me? It was only a few years ago that I was strutting down runways in form fitting gowns, competing in state pageants representing my Latina heritage.

But like it does to other women entering their thirties, it happened to me - my metabolism slowed down. Being in a traumatic relationship that ended in a divorce didn’t help much either.

So, it was time for a change...time to bring sexy back - oh, yeah!

March 2017, I began my health and fitness journey. My goals: lose weight and build muscle. I taught myself how to read nutrition labels, set macro-nutrient goals, and created gym habits that I hadn’t had in a long time.

I felt like a boss.

But as summer rolled around life started to set in. Busy with a new job, new boyfriend, new classes, and much more; I wasn’t getting the workouts necessary to see results. New kick-butt strength and conditioning workouts were needed, ASAP.

That’s when I found Thirdspace Fitness.

Crossfit, TRX, 3SX, and Yoga are just a few of the classes that have transformed my life at Thirdspace. In each class I’m among peers who are striving towards similar goals, coaches who provide guidance and support, and state-of-the-art equipment that will get me to the next level.

For the first time in a long time, I’m feeling great! Sore as heck, but getting in better mental and physical shape, than ever before. 30 is definitely the new 20 for me here at Thirdspace.

I’ll be sharing more my journey here on the Thirdspace Blog, so check back in and see what’s happening in the Thirdspace community. If you want to come in and try out a class or two, come on in, we’d love to have you! 

 

Posted by Adriana Michelle



 

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Benefits of Weight Lifting for Women

1. Lose Body Fat

Weight training builds muscle, as lean muscle increases so does metabolism. A higher metabolism means that you will burn more calories all day long. Studies found that the the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. For each pound of muscle you gain, you’ll burn 35 to 50 more calories per day. That can really add up over the long term; for example, 4 extra pounds of muscle can burn up to 10 extra pounders per year!

2. Gain Strength without Bulking

One of the most common reasons women avoid weight training is because they are afraid of “bulking.” This is a misconception as it physically can not happen. Women simply don’t have the testosterone to build muscle like men. Women have 10 to 30 times less testosterone than men and have a much harder time gaining size from strength training. Insead women develop muscle definition and strength without the size.

3. Decrease Risk of Osteoporosis

Weight training not only strengthens muscles, it strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. Research has also shown weight training can increase spinal bone density to create a strong and healthy spine.

4. Reduce Risk of Injury

Weight training also increases strength in connective tissues and joints. Strong joints, ligaments, and tendons are important to prevent injury and can relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, and can even improve sports performance.

5. Burn More Calories

Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. After an intense workout there is more Excess Post-Exercise Oxygen Consumption, or EPOC, meaning there is an increase in oxygen consumption, helping break down fat stores in the body.

6. Improve Posture and Reduce Back Pain

Weight-training will strengthen your back, shoulders, and core, helping to correct bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain

7. Enhance Mood & Reduce Stress

Exercise and weight-training release endorphins. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression. An increased in endorphins naturally reduces stress and anxiety. Endorphins also stimulate the mind, improving alertness and boosting energy. Weight-training can brighten your entire day or help you combat a bad one.

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Functional fitness training: Is it right for you?

Chances are you don't live to exercise. For many people, exercise is a way to maintain or improve their quality of life. And that's the focus of functional fitness.

Functional fitness exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities, such as carrying groceries or playing a game of basketball with your kids.

What is functional fitness training?

Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

For example, a squat is a functional exercise because it trains the muscles used when you rise up and down from a chair or pick up low objects. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.

Functional fitness exercises can be done at home or at the gym. Gyms may offer functional fitness classes or incorporate functional fitness into boot camps or other types of classes. Exercise tools, such as fitness balls, kettle bells and weights, are often used in functional fitness workouts.

What are the benefits of functional fitness training?

Functional exercises tend to use multiple joints and numerous muscles. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

Functional exercise training may be especially beneficial as part of a comprehensive program for older adults to improve balance, agility and muscle strength, and reduce the risk of falls.

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Pros for a.m. workouts

Working out in the morning can boost energy for the rest of the day. An a.m. workout jump-starts metabolism in the same vein that eating breakfast does. The thermal effect of exercise (or activity) lasts at least four hours after a workout. That increases the total calorie expenditure throughout the day.
 
In the 8-12 hours prior waking, your body was in sleep mode and, depending on the quality of sleep, in a process of regeneration. A workout causes microscopic tears in the muscle fibers. Oxidation also takes place on the cellular level and energy stored in the muscle fibers are utilized. Sleep is the time for the body to repair damage. Antioxidants repair cellular damage. Food is digested and converted to glucose. In the morning, you're using a fresh, repaired and, in some instances, new body. During REM sleep, dreams are also a chance for the body to rehearse or even learn new motor skills — that clean and snatch is smoother and easier than it was during your last workout because you essentially had time to practice during your sleep.

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Pros for a.m. workouts

Working out in the morning can boost energy for the rest of the day. An a.m. workout jump-starts metabolism in the same vein that eating breakfast does. The thermal effect of exercise (or activity) lasts at least four hours after a workout. That increases the total calorie expenditure throughout the day.
 
In the 8-12 hours prior waking, your body was in sleep mode and, depending on the quality of sleep, in a process of regeneration. A workout causes microscopic tears in the muscle fibers. Oxidation also takes place on the cellular level and energy stored in the muscle fibers are utilized. Sleep is the time for the body to repair damage. Antioxidants repair cellular damage. Food is digested and converted to glucose. In the morning, you're using a fresh, repaired and, in some instances, new body. During REM sleep, dreams are also a chance for the body to rehearse or even learn new motor skills — that clean and snatch is smoother and easier than it was during your last workout because you essentially had time to practice during your sleep.

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SPICED COOKIE DOUGH PUMPKIN ICE-NOCREAM

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SPICED COOKIE DOUGH PUMPKIN ICE-NOCREAM

While we are waiting for temperatures to cool down for the fall season, here's a way to satisfy that pumpkin craving and bare this Indian summer heat. 

PREP TIME

50 mins

TOTAL TIME

50 mins

Recipe Credit

Serves: 4

INGREDIENTS

  • 3 frozen bananas, peeled and very ripe/spotted
  • 1 can organic pumpkin puree
  • ⅔ cup raw cashews
  • ⅓ cup rolled oats, gluten free
  • 1 tablespoon maple syrup
  • 1 tablespoon raw almond butter
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice
  • pinch of sea salt

INSTRUCTIONS

  1. COOKIE DOUGH //
  2. Combine all dry ingredients (except "wet", bananas, pumpkin, and maple syrup), in a high speed blender/Vitamix/ food processor until well combined. This texture will resemble a very fine flour.
  3. Add maple syrup and almond butter to this fine flour mixture and combine until a dough texture has been achieved.
  4. Freeze for about 20 minutes or until hardened.
  5. Roll about 1 teaspoon of the cookie dough in the palm of your hands creating bite sized balls.
  6. Lay these cookie dough balls on a baking sheet or flat surface and put back into the freezer to set (at least 20 minutes).
  7. PUMPKIN ICE NOCREAM //
  8. Combine the only two ingredients for the ice cream- pumpkin and frozen bananas- into the Vitamix/high speed blender until thick and creamy.
  9. Add the cookie dough balls you've made (that were in the freezer), into this pumpkin ice cream mix.
  10. Stir until the cookie dough balls have become spread out throughout the pumpkin ice cream.
  11. Serve immediately and enjoy!
  12. Top with additional pumpkin seeds and a dash of cinnamon.

NOTES

almond milk optional to thin out to your desired consistency.

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The Diet: Part Two - The Base

Food Schedule

In setting any successful dietary program, three things ring true; everybody needs protein, fat is extremely important for brain function, and there is not a single carbohydrate on the planet that is essential for human life. With that said, we are not advocating for a carbohydrate free diet, just putting things into perspective as to what you need and what you don't.  Carbs definitely make life convenient (and sometimes pretty fun.)  However, finding the right amount of carbohydrates for your particular goals will be helpful.  In determining this, the most important aspects to consider, are activity level and schedule for being able to eat.  If you are only able to have 2 full meals during the day, high carbs in those meals might be counter-productive.  Carbohydrates can leave you depleted and feeling hungry or in the long run which leads to further throwing the diet off with cheat meals.  Need help figuring the schedule out, come join us this Wednesday (April 29th) at 7PM, for a talk that will guide you though it.

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