Best CrossFit Pittsburgh

DIETARY SUPPLEMENTS FOR CROSSFITTERS

Every month at Industrial Athletics starts with our CrossFit Fundamentals Program.  It is our introductory class that teaches everyone the basic movements and lifts that we use in CrossFit.  Inevitably, I have one participant who is ramped up and ready to dive in.  By the end of the Fundamentals Program, this amped up participant starts to talk with me about diet and supplements.  Then the question comes, “What supplements should I take to burn off this fat and put on muscle fast?”  There is almost a look of disappointment when I tell him/her that 85% is diet and only 15% is supplementation.  Diet is the most important.  If you are not eating correctly, there is no workout in the world, and no amount of supplements, that will sustain a long term healthy lifestyle.  Supplements are a “SUPPLEMENT” to a healthy diet.  However, for those who have dialed in their diet, here is a short guide on supplements:

PROTEIN POWDER

Perhaps the most important supplement is Protein Powder.  Assuming you are receiving the vitamins and minerals you need from your diet, a hard working CrossFitter needs some extra protein right after a workout to help rebuild the torn down muscle tissue.  This added protein will aid in recovery and the building of lean muscle mass.

Picking a good protein depends on a lot of factors.  First, you want to find a whey protein isolate.  Look at the ingredients.  Are there a lot of “fillers?”  These will be the words you don’t know that sound like something from your chemistry class.  You want a protein powder with no more than 10 ingredients, most of which are natural.  Look at the nutrition label.  You want a powder that has about 20-30 grams of protein per serving, 1.5-5 grams of fat, and 1.5-5 grams of carbs.

Best CrossFit Pittsburgh

Sometimes, we receive questions about certain brands.  The brand is not super important.  Just because the protein powder is put out by a big name company doesn’t mean it is the best.  You are often paying a lot for that name.  Go back to the paragraph above and follow that guide.  You will probably find a good quality powder for less than you expect.

Every so often, I get a question about protein powder for women vs. men.  That often depends on your goals.  Protein powder designed specifically for women exists.  However, it is often designed for body builders and fitness competitors, i.e. combined with some kind of fat burning supplement.  The same goes for muscle builder proteins designed for men.  They are often stuffed full of excess fat and carbs.

FISH OIL

Also known as Omega-3 oil, fish oil is thought to help in the reduction of free radicals.  Our diets are full of Omega-6 oil that is often found in grains.  It is believed that Omega-6 causes silent inflammation in the body that leads to different syndromes later in life.  Omega-3, naturally found in fish, reduces the Omega-6.  I find that it also helps me recover and keeps my joints from aching.

Similar to protein powder, it is important to find a good quality fish oil.  Once again, that doesn’t mean expensive.  Look at the label to check the amount of Omega-3 per serving.  The general consensus is 2000mg-4000mg per day.  The more quality supplement will have a higher mg count per serving.

Not all Omega-3 is created equal.  Check the label for the break down of Omega 3.  You are looking for EPA and DHA.  You may also see ALA, ETA, and DPA.  The higher the quantity of EPA and DHA, the better it is.

MULTIVITAMIN

If you are one of those people who doesn’t love vegetables, you may need a multivitamin to supplement your vitamins and minerals.  These include calcium, iron, B6, B12, etc.  Generally speaking, most multivitamins will have very similar ingredients.  While there is not a lot of science backing the quantity needed of each vitamin or mineral, we do know things like women often need more iron and calcium.  You may want to increase your vitamin C during flu season.  This has caused the market to produce different types of multivitamins.  Shop around, look at the ingredients, and compare the quantities of each vitamin and mineral.  Bottom line, find an affordable multivitamin with words you have heard:  iron, calcium, the vitamin letters, potassium, magnesium, zinc, etc.

PRE-WORKOUT

(Not Recommended)

I add pre-workout to the end of this simply because it is all too often seen in Best CrossFit Pittsburgh.  We see the red and blue liquids in protein shakers almost every class.  Pre-workout is a supplement that should be used sparingly.  It has its place and it can be beneficial to maximize performance.  However, when used too often, it can become addicting.  If you cannot workout without first drinking your pre-workout, you should consider other changes in your life, like increasing your sleep, adding some dense carbs to your diet, or adding the supplements laid out above.  I would recommend never using it.  However, even I have used pre-workout to aid in competitions.

This is not an exhaustive list of all of the beneficial supplements on the market.  We didn’t talk about BCAAs, for example.  Pay attention to your diet first.  If you are eating a well balanced diet of Proteins, Fats, and Carbs, then you are prepared to add some of the above.  Once you see how these supplements affect your performance, then you may start adding more specific supplements designed with specific outcomes in mind.  If you have questions about supplements, let us know.

read Full Article on https://www.industrial-athletics.com/dietary-supplements-crossfitters/

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gyms in fort lauderdale

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

1. Bite Off What You Can Realistically Chew

gyms in fort lauderdale

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success.

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

Source Url: https://www.roxfirefitness.com/how-to-get-back-into-the-gym/

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richmond fitness

CAN I EVER GET BACK INTO SHAPE?! FEELS IMPOSSIBLE…

We, as fitness professionals, get this question a lot as clients are often discouraged from their lack of results regardless how much hard work they put in. Changing how we look and/or feel is a tough process to integrate into our lives. We are constantly bogged down with work, family and daily hassles. Below are some pointers for a jump start into the best shape of your life.

1) Mindset change.

Change “can I ever get back into shape” into “I will get back into shape”. That shift in mindset is already part of the success. You have deleted the “program” of a question and have overwritten it with a statement. The former puts you on the fence. You are not sure if you are able to get back into shape – you may or you may not. The latter tells you that you will get back into shape – there are no “what ifs”. A personal trainer in Richmond fitness can change this mindset for you.

richmond fitness

2) Fitness is not a seasonal hobby; it’s a lifestyle.

Understand that getting back in shape is different from cutting weight for sports performance. It’s a slow process that contains many ups and downs. Learn to integrate healthy habits into your life to steer you into the right directions. You may not see results right away but as you pack on more healthy habits, results will come. A personal trainer can give you some tips on lifestyle.

3) Put in the work.

Some times you just need to put your head down and hammer out the work. Perhaps you need to train more often and/or more intensely. Maybe you need to have a stricter diet. You may not like it, but if you want to achieve the results you need to make the change. Everyone is different in terms of the work needed to be done. Some might get back into shape quickly with little effort; for some it may be harder. Understand that it is hard work in process. A good personal trainer will guide you towards the right direction.

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marketing for fitness businesses

MARKETING, ADVERTISING AND SALES – SEPARATE BUT EQUAL CONTRIBUTORS TO YOUR SUCCESS

To anyone just starting out in business, marketing for fitness businesses or otherwise, the words marketing, advertising and sales all sound synonymous with large expenditures of money for very little return. We just want to get people through the doors, right? Can’t we just have a sales guy up front ready to take the money? And, be honest, raise your hand if you use the three words interchangeably. It’s ok. I used to be one of them.

Many business owners believe they have a killer marketing plan, advertising campaign and sales strategy in place when the opposite is true. When you start allowing marketing people to do sales and sales people to create and upload ads, you can run into serious issues that can impede your growth by a large margin.

Understanding the purpose of each of the disciplines is paramount to your success. So, let’s start with some definitions.

Marketing

marketing for fitness businesses
marketing for fitness businesses

“Marketing is the activity, set of institutions, and processes for creating, communicating, delivering, and exchanging offerings that have value for customers, clients, partners, and society at large.” – American Marketing Association.

This overarching term refers to what you need to do to create a plan to get your product in front of customers. This includes research into what your consumers want, how they want to receive it, how you will strategically “get the word out” (i.e. which mediums will you use to promote your product) and determining a budget that you will adhere to in spreading the word about your product. And, in fact, the next two pieces – advertising and sales – are planned out in detail under the marketing plan.

Advertising

“Advertising is the paid, public, non-personal announcement of a persuasive message by an identified sponsor; the non-personal presentation or promotion by a firm of its products to its existing and potential customers.” – About Money

Determined as part of your marketing plan, advertising comprises the actual mediums you chose to utilize to get the word out about your products. Placement mediums include everything from the traditional TV and Radio spots to Pay Per Click options such as Facebook, Instagram and Twitter Advertising. This is the portion of your plan that costs you money – make sure you have a tried and true plan to spend it or else it’s as good as throwing money down the drain.

Sales

“A sale is the act of selling a product or service in return for money or other compensation. Signaling completion of the prospective stage, it is the beginning of an engagement between customer and vendor or the extension of that engagement.” – Dictionary.com

Sales should be the easiest piece of the puzzle, right? In my experience, it can be the toughest job of all and many gym owners do not have actual processes in place to close the deal. Your Marketing Plan detailed the offer, your Advertising Campaign spread the word, now your Sales Team needs to take over to convince consumers the price is right and they need to jump on it before it’s too late. You must empower your sales team or dedicated trainers who do double duty as sales people to make decisions that allow for slightly different offerings to ensure you gain new customers. 

Separately, marketing, advertising and sales don’t do you any good. Together, they work in unison to target and solidify the ideal customer for your business.

If you’d like to lear exactly how to run powerful marketing campaigns for your business, check out my free webinar “Fitness Marketing Domination” and get registered!

At Profit Marketing Solutions, we have spent countless hours determining the best way to capture your ideal fitness audience for your marketing for fitness businesses and advertising efforts. Contact us today to discuss how we can help you take your gym to the next level.

Source URL: https://pfmarketingsolutions.com/2017/07/10/marketing-advertising-and-sales/

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off grid australia

Solar farm in Collie to power cryptocurrency mining

The planning approval has been obtained for a 20MW solar farm that will power a data center and crypto-currency mining in the coal-mining center of Collie in Western Australia.

A company owned by local energy entrepreneur Ben Tan, Hadouken Pty Ltd., was the one who made the application. Tan has also been involved in a company called Tesla Holdings (no relation to the Elon Musk Tesla), and a Nasdaq-listed solar farm developer VivoPower.

Approved by the Joint Development Assessment Panel on Tuesday, the project is going to be located near a sub-station on a rural property about 2kms north of Collie, the home of the state’s biggest coal generator, Muja. The approval also includes the possibility of installing off grid Australia storage at a later date.

solar battery
solar battery

The output of the solar farm will be used to mine cryptocurrencies like Bitcoin, among others. The process is described as an energy-intensive proves as it requires considerable computer and data resources.

Ben Tan said that Collie was a perfect place for a solar farm because of its good off grid solar kits panel resources, and also to assist in transitioning away from coal.

The solar farm project is one of the large-scale solar projects under construction or proposed in the state.

There has also been opposition from locals towards the Collie project, one of them describing a solar farm as an “ugly scar” on the landscape, another couple saying could not comprehend why the shire council would want to encourage solar farms in the area.

“When all the coal mines are struggling to survive, and here we have a company going to put power into the grid using solar panels, hence threatening our mines and their production.”

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The Basics of Adrenal Fatigue

Stress is an extremely common factor in everyone’s life today. Your body has a mechanism for dealing with it, but the continuing bombardment of stress many people experience can overwhelm this mechanism. And if the mechanism gets overwhelmed, the result can be adrenal fatigue.

Because of the presence of so much stress in many people’s lives, they can develop a condition called Adrenal Fatigue Syndrome (AFS). This condition has many nonspecific symptoms that can become debilitating. Fortunately, adrenal fatigue nutrition, adrenal fatigue vitamins, and supplements for adrenal fatigue can be used to remediate the condition.

Unfortunately, conventionally trained physicians are not taught about adrenal fatigue except indirectly when studying conditions such as Addison’s Disease. Due to this lack of knowledge and to laboratory findings that are either normal or only slightly outside the normal range, most people with adrenal fatigue are not evaluated or remediated properly. Thus, they suffer unnecessarily.

Symptoms such as having a hard time concentrating, feeling tired even after sleeping, insomnia, anxiety, and brain fog are often put off to you feeling the effects of stress. You may be told to calm down and relax, or you may be given medications for depression.

The underlying condition is never addressed and your symptoms worsen

Adrenal Fatigue Signs and Symptoms
A feeling of fatigue, even after sleeping all night
Difficulty concentrating, brain fog
Weight gain around your mid-section and difficulty losing it
Susceptibility to long-lasting infections
Decreased sex drive
Wired but tired feeling
Food cravings, especially salty or sweet foods
Increased PMS feelings in women
Hard to get up in the morning
More energy, feel better when on vacation or not under stress
Hypoglycemia
Lower body temperature

These and many more are typical of adrenal fatigue. Any single one, or even two or three, may not be indicative of AFS, but if you see a pattern of several of these symptoms, you should consider adrenal fatigue as a possible cause. A combination of several of them, especially if you are under continuing stress, indicates your body is not able to handle stress adequately.

Role of the Adrenals in AFS

Sitting on top of the kidneys, the adrenal glands are small in size, but large in their ability to help you handle stress. When stress hits your body, regardless of the source of stress, you automatically respond in the same way.

Stress sets in motion the hypothalamic-pituitary-adrenal (HPA) axis. The end of this stimulation is your adrenal glands secreting cortisol, the stress-fighting hormone. Under normal conditions, once the stress is over, your adrenals return to a homeostatic or resting condition. Unfortunately, stress in the world today doesn’t seem to stop. This continuing stress leads to more and more burden on your adrenals to secrete cortisol to fight the effects of stress. In time, adrenal fatigue sets in and insufficient amounts of cortisol are produced.
This is when the symptoms of AFS typically start.

Adrenal Fatigue

Results of Low Cortisol

Sufficient levels of cortisol protect your body from the effects of stress. When there is not enough cortisol produced due to adrenal fatigue, a number of health issues result. Some of these are:

  • Dysregulation of blood sugar
  • Increased inflammation
  • Low blood pressure
  • Decreased ability to handle stress.

The NeuroEndoMetabolic (NEM) Stress Response

Under stress, your body activates a stress response called the NEM stress response system. This system is made up of six circuits that regulate how you handle stress. Each one is governed by a set of organ systems. These circuits include the cardiotonic, hormonal, inflammatory, detoxification, neuroaffective, and metabolic circuits.

Normally, these circuits help regulate your response to stress. But, under continuing stress, symptoms begin showing up in one or more of these circuits. Because they are inter-related, symptoms in one circuit typically bring on symptoms in other circuits as well.

Knowledge of this NEM stress response and the circuits in your body allows comprehensive evaluation and remediation efforts. This allows medical providers to adequately help you when you develop adrenal fatigue.

Stages of Adrenal Fatigue

Once you come under unrelenting stress that leads to AFS symptoms, your condition progresses through several stages as your body decompensates.

Stage One. Also called the early fatigue stage, it is here your body sounds the alarm that stress is present and beginning to lead to symptoms. The cascade of hormonal responses begins in your body. ACTH increases, your adrenals secrete cortisol and epinephrine, and DHEA decreases most of the time. Some feelings of fatigue begin, but you are able to continue typical daily activities.

Stage Two. In this stage, your adrenals are overburdened and not able to secrete sufficient cortisol. ACTH remains high. Symptoms such as insomnia, anxiety, irritability, and frequent awakenings at night are present. PMS and irregular menses begin. Fatigue increases but can be handled with a nap.

Stage Three. Constant mild to moderate fatigue becomes chronic. Total cortisol and ACTH are both decreased below normal. In this stage, your body has significant issues with many of the circuits of the NEM stress response, leading more and more symptoms. Your body is becoming more concerned with maintaining life. This leads to severe lack of energy and feelings of great fatigue.

Stage Four. Your adrenals are completely exhausted. Your symptoms are beginning to approximate those of Addison’s disease and are breaking down physically and emotionally. If the symptoms are not addressed adequately at this stage, they could lead to debilitation and even death.

It is important for remediation of AFS to begin in the early stages. This is the time you should start adrenal fatigue vitamins, begin taking supplements for adrenal fatigue, and consult with someone who knows about adrenal fatigue nutrition.

The chronic stress encountered so often by people in today’s culture stimulates the cascade of hormonal and other reactions that can lead to adrenal fatigue. The symptoms of this condition can lead ultimately to physical debilitation and even death. Unfortunately, the condition is not always adequately evaluated or remediated. Adequate remediation will include supplements for adrenal fatigue, appropriate adrenal fatigue vitamins, and good adrenal fatigue nutrition.

Adrenal fatigue is becoming a more common condition due to increasing and unrelenting stress in our culture. It begins with an automatic bodily response to stress from any source that sets in motion a cascade of hormonal and biochemical responses that ends with secretions of cortisol by the adrenal glands. Cortisol is an important stress fighting hormone that helps your body deal with the effects of stress. When stress continues, the adrenals can become fatigued and unable to produce sufficient amounts of cortisol. In this condition, symptoms of AFS begin. Some of those symptoms include constant feelings of fatigue in spite of sleeping all night, insomnia, variations in blood sugar levels, difficulty concentrating, brain fog, the tendency to gain weight around the middle of the body and have a difficult time losing it, depression, and anxiety. AFS progresses through four stages, each one building in severity on the ones preceding it. In the final stage, debilitation and even death may occur.

Michael Lam, MD, MPH, ABAAM, specializes in nutrition and anti-aging medicine. He received a Bachelor of Science degree from Oregon State University and a Doctor of Medicine degree from the Loma Linda School of Medicine in California. He also holds a Master of Public Health degree, as well as board certification from the American Board of Anti-Aging Medicine. Dr. Lam has been a board examiner with this professional board, as well. He has performed pioneering work in using non-toxic, natural compounds in healing age-related degenerative health conditions.

Dr. Lam has accomplished two major firsts in medicine: Describing the term ovarian-adrenal-thyroid (OAT) hormone axis and its imbalances and scientifically tying in AFS as part of the neuroendocrine stress response system of the body. An international best-selling author, Dr. Lam has established a free, educational web site detailing evidence-based alternative medicine for healthcare professionals. This website contains the world’s most comprehensive library of information on AFS.

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