crossfitmomm doing crossfit competitions in colorado springs hot crossfit chicks

Are the Reasons to Workout Over Blown?

One of the main reasons to workout is so you’ll have more energy to go and do the things you enjoy doing, and you’ll be physically able to do so.

This is all well and dandy, but there is a flip-side to this: you may end up working out, over extending yourself, and then you’ll have no energy or desire to go and do the things you want to do.

This is me most of the time. For example, let’s take HIIT classes. Every time I do a high-intensity interval training class, I get my ass kicked. I burn a ton of calories, get in a great workout, but then I’m tired, and depending on the time of day I workout, I either have to take a nap or go to bed just to recover. I don’t feel at all like doing much else — and this is really starting to piss me off.

Then, throw in the fact I perpetually seem to be injured. Right now, I’m fighting plantar fasciitis, which is not all that fun. This means I’m taking more time off from running, which just pisses me off too.

I’m still trying to find a workout program and workout schedule that will leave me energetic but not exhausted and leave me injury free.

Fitness: My Goal is to NOT Get 10,000 Steps — And Here’s Why

hot crossfit chick at Masters CrossFit Competition at CrossFit Decimate in Colorado Springs
Masters CrossFit Competition at CrossFit Decimate

I’m beat up.

Literally.

I did a CrossFit Competition on Saturday. It was fun, don’t get me wrong. However, in my opinion, the CrossFit workouts were not balanced, and I’m paying the price for it this entire week.

I have a tweak in my hamstring (did you know there’s such a thing as hamstring tendonitis?). My shoulder hurts. I’ve been walking weird the last two days.  Trying to do workouts have been mentally challenging more than anything. And even the rower is challenging.

Today, I have no desire to workout. I have no desire to walk anywhere, lift anything heavier than my phone, or do anything whatsoever to raise my heart rate. When I take rest days (which are rare), I mean to rest.

So here’s to you, Fitbit — stay under 10,000 steps!

The Benefits of a Home Gym

We have been snowed in the last two days.

The roads are icy. The winds are gusting upwards of 50 mph. Visibility is low. It’s cold.

Luckily, I don’t have to worry about the gym closing or making it to class because I have a home gym.

Crossfitmomm working out at home in Colorado
Working Out at Home

THE BENEFITS OF A HOME GYM

  • Weather doesn’t matter. When you have a home gym, you don’t have to be anywhere or worry about being late to class. You show up to work out when you’re read.
  • You save time. All that time driving to the gym, packing your bag and drinks for the gym, showering at the gym, and waiting around for others is eliminated.
  • Flexibility. You work out when you can. If you have soccer practice or have to spend the day in the city, it doesn’t matter. You can exercise as early as you need to or as late as you need to.
  • Customized equipment. You pick the equipment you need, want, and will use. No more rooms full of useless equipment you’ll never use.
  • Money. It’s an initial investment up front, but it’s guaranteed to be cheaper than your expensive gym membership that is paying for amenities you don’t use.
  • Distractions. There is  no one to watch at your home gym. Most likely, you’re working out alone — and that takes mental fortitude you won’t build anywhere else.
  • Cleanliness. Gyms are full of germs. At home, it’s just your own germs you have to worry about.
  • Equipment will last forever. With only you and your family using the rowers, the bikes, and the weight plates, you’re gym equipment will last a lifetime compared to the beating gym equipment takes at regular gyms.
  • It’s fun. Creating your own workouts, working out whenever you want, and accommodating for what your body is telling you (such as rest days and injuries) is freeing and fun.

You’ll be able to workout much more effectively and achieve the results you want, not the results the programmer wants. A home gym is a lifeline when your life is busy and full of stress. It’s an investment in health, wellness, and overall well being. It’s a small price to pay. Start your home gym today!

Update on HIIT Classes

crossfit running
Crossfit running

Two months ago, I started doing HIIT (high intensity interval training) classes to try to improve my fitness and actually push myself, because one of the pitfalls of working out by yourself is not pushing yourself. Every time, I get my butt kicked in HIIT class. But overall I hadn’t noticed any significant change.

Until this week.

This week I went jogging like I normally do. When I jog, I do just that — jog. I don’t push myself. I just run up and down the street to get my heart rate up and get a little cardio in. Well, when I took a look at my heartrate report, I noticed something — I hadn’t hit peak heart rate the entire time I was jogging — I was in cardio the entire time. That’s when I knew; I knew HIIT classes were working.

Needless to say, I’m super excited. Not excited that I’ll have to push myself on my jogs now, but excited I’m improving. I’m itching for 5k season to come around, so I can really test HIIT classes and see if my 5k time has improved and I start winning more 5ks. Because, despite working out by myself, it is all about winning — no matter what I’m doing.

Why are There So Many Gyms?

It seems like everywhere you turn, there’s a new gym being built. They seem to be almost as ubiquitous as banks. But why? And is there really that many people exercising?

According to the IHRSA (International Health, Racquet & Sportsclub Association), the $30 billion health and fitness industry in the U.S. has been growing by at least three to four percent annually for the last ten years and shows no signs of slowing down anytime soon. If anything, it’s accelerating. Currently about 20 percent of American adults have a fitness club membership, a number which could double in the next ten years.

WHAT IS FUELING THE GROWTH IN THE FITNESS INDUSTRY?

crossfit girls at a crossfit competition doing dumbbell front squats
Dumbbell Front Squat in CrossFit
  • The cost of healthcare. As the cost of healthcare continues to rise, people (and employers) are realizing the value of a healthy lifestyle. Many employers and insurers now cover the costs of a health club membership or studio classes.
  • The growth in organic foods. Gone are the days when McDonald’s was the go-to for dinner. As more people care about what they put into their bodies in terms of food, there is a trickle down effect in terms of what else they can do to be healthy.
  • Fitbits. Who would have thought that the idea of tracking your step, your heart rate while working out, and the number of calories burned while exercising would fuel a growth in exercise? It has. Having your Fitbit, Apple Watch, Garmin, and even many of the smartphones at your fingertips has raised awareness of your health and gotten more people to realize health is important in their lives.
  • Streaming exercises. Many people don’t exercise because it’s just one more thing to add to their already busy lives. Getting to the gym can take valuable time. Hence, the growth in the idea of attending a class at home at your convenience has taken root and, surprisingly, had not caused a dip in gym memberships. Research has shown most of these people do maintain a gym membership, but also utilize streaming as well.
  • Two segments of the fitness industry have been responsible for the majority of its recent growth in members and number of facilities: Boutique fitness studios and “high-value, low-price” (HVLP) health clubs. Inexpensive gyms with great equipment has exploded as gym owners utilize the fact that 150 people who can pay $30 is more revenue that 30 who can pay $130 dollars. Plus, by stripping out the amenities (like towels) provided by traditional gyms, HVLPs save money, which they pass on to their clients. Less impactful, but still important, are boutique studios, which have also been growing very quickly all over the country. These studios are usually small and specialized. Spinning, high-intensity interval training classes, circuit training, barre, and Pilates are examples. They are also generally on the higher end price-wise, ranging from $20 – $50 a class, or $150 – $200 month. Selling points for these are the central locations (since they can fit almost anywhere), the specialization, and the camaraderie fostered by the smaller, more quaint environment. For the time being, consumers certainly don’t seem to mind the prices, but time will tell – especially if the economy changes.
  • Outdoor obstacle races. The Tough Mudder and The Spartan events usually draw huge crowds, mainly from the sense of teamwork and personal accomplishment that comes with completing one — not to mention they are a blast. These races have been growing in popularity for many years and with the races now broken down by skill level, the appeal of them has only grown. But what makes these one-off events have such a major impact on the fitness industry’s growth? You have to train for them —hard – and many times people do it in a health club.

According to Forbes Magazine, “all these factors have combined to create a fitness industry that is growing faster than it ever has before. The current U.S. health and fitness facility count is approximately 32,000, though there are likely thousands of boutique studios that remain uncounted. Look for that number to go way up – and potentially double – in the next decade or two.”

Benefits of an Exercise Class

There are many benefits to an exercise class, especially if you’re someone who wouldn’t exercise normally. Below is the top reasons to join an exercise class today.

TOP REASONS TO JOIN AN EXERCISE CLASS

  • Accountability. This one is huge. If you commit to a class, you are more likely to attend. If you attend a gym or a workout facility that charges you if you miss a class, this percentage jumps dramatically. This is an even better way to make sure you exercise. These are usually specialty places like HIIT gyms, kickboxing, or cycle classes where they reserve equipment for you and don’t let others in.
  • Extra push. You do work harder when there are others around you to “compete” against, even if you aren’t necessarily competing. We can thank our inner drive most of us have to beat others, which is also the reason humans are where we are technologically. The drive to be the best and be the first has resulted in major innovations over time.
  • Workout with a friend. Working out with a friend also contributes to
    Crossfit Running in a 5k race
    Running a 5k

    accountability as well. However, the primary reason to attend an exercise class with a friend is it’s fun. It makes the hour long class go by a lot faster when you can chit-chat in-between moves or during transition times.

  • Mindless. It’s nice to show up to the gym and not have to think about what to do, especially if you’ve been at work all day, thinking. Furthermore, an exercise class provides this much needed structure, so your time is maximized — important when so many of us lead very busy lives.
  • Learn about exercise. Exercise class instructors will teach you about exercise. They will show you proper form for moves, give you new moves you didn’t know existed and/or ideas to add to your own workout routine, and extra tips like nutrition and supplement advice.
  • Routine. Attending the same classes every week is an easy way to develop a routine. You are more likely to stick to exercising in a routine than just going it your own, hoping for the best.
  • Variety. We all know how mind-numbingly boring running on a treadmill can be. However, you run on a treadmill in a class setting with the instructor telling you what to do and pushing you, and this mind-numbing has suddenly turned into a butt-whipping that you crave.

There are many benefits to attending exercise classes as well as working out alone. Try both and see what works for you. What really matters is staying active and  healthy. How you stay active and healthy is up to you.

A Killer HIIT Workout

I just did a HIIT (high-intensity, interval training) workout for 90 minutes today at Orange Theory Fitness and got my butt kicked. I ran almost 5 miles at different intensities, and then had to row and do dumbbell moves afterwards. By 1 hour and 20 minutes, I was done. I was barely moving. I’m pretty sore now already.

WHAT’S A HIIT WORKOUT?

HIIT workouts are high-intensity interval training workouts designed to increase the

Crossfit chicks preparing to weightlift in CrossFit
Preparing to Weightlift in CrossFit

body’s need for oxygen and create an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

Over time, high-intensity workouts can increase your VO2 max, or your body’s ability to use oxygen for energy. This translates to better endurance, which leads to more energy and the ability to sustain more work for a longer period of time.

Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong. Working out at 70 percent to 80 percent of your maximum heart rate will deliver the greatest EPOC effect.

However, recovery is important. We only get stronger when we recover, and it can take 24 to 48 hours to fully recover from a high intensity interval training workout.

WHY YOU SHOULD TRY HIIT WORKOUTS

  • Increase your metabolism to burn more calories faster and longer
  • Increase your VO2 max to increase endurance
  • Force yourself outside your comfort zone to do things you otherwise wouldn’t
  • Increase performance across all sports

I can tell you right now I would never have done this on my own. The advantages to working out in a class setting is you do do things you otherwise wouldn’t. It was fun. I got an amazing workout. I burned 741 calories. And I feel great! I can’t wait until my next class!