Lebanon Rotary Presentation Notes
Five Steps to Better Fitness
Chelsea McCarty
Trainer at MesserFit home of CrossFit Lebanon
1. Exercise
· Improves mood: physical activity activates chemicals in the brain that leave you feeling happier and more relaxed.
· Boosts confidence and improves self-esteem
· Combats health conditions and diseases: Being active boosts good cholesterol and decreases unhealthy triglycerides. Regular exercise can prevent heart disease, strokes, diabetes, depression, and arthritis.
· Increases energy: Regular physical activity improves muscle strength and endurance.
· Helps you live a long and healthy life
2. Clean diet
· Limited processed foods: Processed foods are full of sugar, fat, and sodium. If the list of ingredients is too long or if it contains ingredients you can’t pronounce, do not eat it!
· Cut down on saturated fats and replace them with healthy fats
· Reduce alcohol intake: alcohol dehydrates you and adds excess calories. It also will lower the performance in your workouts and make you sluggish during the day
· Cut down on sugar: soda, candy, baked goods, etc. This adds NOTHING of nutritional value and will make you feel tired. You’ll be amazed how good you feel when you lower your sugar intake.
· Meats, veggies, fruits, nuts, fish, potatoes and rice
· Drink plenty of water during the day
3. Get enough sleep
· Insufficient sleep has been linked to serious health problems such as heart disease, heart attacks, diabetes and obesity
· Getting enough sleep can help maintain your weight. Sleep loss goes along with increased weight gain. If you’re overtired you’re less likely to go to the gym or exercise at all.
· More sleep=better performance in your workout and more energy during the day
4. Create a fitness plan/routine
· Sit down and write out when you’re going to exercise during the week. Plan out days for exercise and days for rest. If you map out a plan, you’re more likely to stick to it then if you’re doing it sporadically. Establishing a plan will eliminate the “I’ll do it tomorrow” attitude
· Establish short-term and long-term goals. Throughout your fitness journey you’ll be able to look back and see how far you have progressed. This will be positive motivation to keep moving forward and to keep exercising! Having a fitness plan laid out means you’ll never lose track of what you’re supposed to do next.
· Work with a personal trainer/workout partner: If you’re not exactly sure how to map out a fitness plan, work with a personal trainer. Or talk to a friend who has similar fitness goals and keep each other accountable for workouts and nutrition.
5. Find something that works for YOU
· Don’t just go to the nearest globo gym and hop from machine to machine. Do some research, try out new things until you find something you enjoy
· Yoga, CrossFit, Pilates, running, Mud runs, Boxing, Zumba, etc
· Working out will be much easier to do every day if you actually enjoy what you’re doing. The most important thing is to have fun while getting healthy!
Exercise and fitness are a very important part of life. We need to stay healthy and active so we can better serve others and also so we can live a long healthy life. Set some goals, get active and have fun!
Interested in personal training or goal setting? Call/email me!
Chelsea McCarty
513-722-6859
OR
Come check us out at CrossFit Lebanon!
706 Deerfield Rd, Lebanon, OH 45036
(513) 680-2034
4 Quick Tips For Instant Strength Gains
Here are four quick tips that you can utilize in your next training session to make you instantly stronger. Doing these every single time will lead to substantially better gains in strength and muscle gain.
Here are four quick tips that you can utilize in your next training session to make you instantly stronger. Doing these every single time will lead to substantially better gains in strength and muscle mass.
Create Full Body Bracing - Every time you perform a deadlift, bench press, overhead press, or bent-over row you should be squeezing the bar as hard as you can. You should be thinking that you want to both crush the bar and break it in half at the same time. Your lats should fire when you do this and create tension through your whole upper body. This creates an effect known as Sherrington’s Law of Irradiation which states that a contracting muscle will cause neighboring muscles to contract as well.
Jump - By incorporating a jumping exercise right after your warmup but before your main lifts, you’ll stimulate your central nervous system. This will get you primed to recruit as many motor units in your muscles as you can. The more motor units recruited, the stronger you’ll be. 3 sets of 5 reps in a broad jump or vertical jump should do it. Try to make each jump higher than the last one.
Push the Floor Down - While deadlifting, most people think about pulling the bar up. This is the wrong mindset and sometimes set you up for failure on a lift. Instead, imagine that you’re just holding onto the bar and pushing the floor down with your feet. Try it notice how much of a difference it creates.
Make a Rep Look Effortless - Muscling through a rep just to complete it is lazy and taking the easy way out. That’s right, I said it. Making a rep look effortless and technically beautiful is much harder and will give you much better results, even if the weight isn’t as heavy. Stay technically sound and strive to make every rep look as effortless as possible.