by ricthompson | Jan 6, 2020 | Blog, Coach Corner
You are probably not taking advantage of one of the most powerful tools at CrossFit PTC. A tool designed to help you reach all of your goals.
According to Forbes Magazine, only 8% of the people who make New Year’s resolutions keep them.
How do you become part of the 8%?
You create actionable goals. Goals and the steps to achieve them have legs because they have meaning. This makes the New Year a Perfect time for a Goal Review or Check-In with one of CrossFit PTC’s Coaches. We will help you clarify your goals, determine the why behind it, help you map out the steps, and the biggest part…Help you create a plan including accountability that will help you achieve your goals.
The best part?
Goal-setting sessions are free. Goal setting or a Coach Check-in is a feature of your membership that you have not been using. You are missing out on one of the best ways to leverage your membership to get better results.
The other benefit?
We get to find out what you are most proud of and share that with others!
So, don’t miss this opportunity to start off 2020 with your goals in mind.
Sign up here https://CrossFitPTC.as.me/goal-setting
Not a member yet? Click here and get a free Fitness Consultation
by ricthompson | Dec 11, 2019 | Blog, Coach Corner
How does one minute ruin your health?
I just listened to a podcast where a writer was talking about getting up at 4:30, going to his special writing space, and then just writing one sentence a day before sitting back and enjoying his cup of coffee.
That’s it.
Just one sentence.
He wanted to create a positive reinforcement of accomplishing the task in order to create a habit. Sure, after some time this one sentence might transform into a paragraph, then perhaps a chapter. The length of time was not the key, the experience was.
I have seen the opposite happen.
Someone was a regular in the gym, and then something happened to break their habit. Perhaps an illness, travel, family emergency, the list is long. The key is that the positive vibe of friends in the gym, the feeling of finishing the workout, the feelings of the endorphins or ringing the PR bell were all kind of forgotten.
One day turned into a week.
That week turned into 6
Then they dropped, not just from CrossFit PTC, but from exercise. The brain is a funny taskmaster. A slow reversal of all of their accomplishments ensued: unwanted weight gain, lack of energy, a steady downhill movement.
Things come up, life changes, you still need to be in control of your health and physical well being. How do you do that? The same way the writer did. You commit to one little thing. Just come to the gym. Don’t worry about anything else…heck do the warm-up and go home. Get a win in. Feel good. Do the workout at half speed/weight/time and feel good about it. Do that for 2-4 weeks and you are back.
“A journey of a thousand miles begins with a single step” – Lao Tzu
A detour on your journey is overcome with the same small step – Ric
by Andrea Bauer | Nov 11, 2019 | Blog, Coach Corner
Here we go. Part 3 in this series. I am glad you have been sticking with me.
So, you learned about the very real, very scary facts facing our society today. Obesity and overweight are killing us, quite literally. How can you get yourself and your family off this track and on to a healthier one? How can you stop making each generation bigger than the last?
Start with your diet. Todays diet of convenience and packaged foods is killing us. I know that we are so much busier than we were 30 years ago and the fast food industry knows it too. Big food companies are guilty too and are trying to trick you with their marketing. Using words like “natural”, “high protein”, “low fat” or so many more. These companies have taken advantage of the fact that we are aware we need to be healthier and are so busy. Not only is our health taking a hit, but so is our wallet. They are cashing in on our declining health.
Start making small changes in your daily nutrition.
- Don’t eat things out of a package
- Shop the perimeter of the store, this is where the whole healthy foods are, and try to stay clear of the aisles. The aisles usually have the highly processed foods with ingredients that we cannot even pronounce
- Eat mindfully, be slow and go to 80% full
- Drink lots of water to stave off hunger
- Get lots of sleep
Start moving.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
What does that look like?
30 minutes a day for 5 days of
- Aerobic Activity (running, walking, rowing, biking)
- Some resistance type activity (weight bearing)
- Some activity that is higher intensity
Good nutrition, physical activity, and a healthy body weight are essential parts of a person’s overall health and well-being. Together, these can help decrease a person’s risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer. A healthful diet, regular physical activity, and achieving and maintaining a healthy weight also are paramount to managing health conditions so they do not worsen over time.
We need to start making these changes today to stop the growing epidemic facing us.
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track. Families are welcome.
To your health,
Andrea
Andrea Bauer
Head Nutrition Coach
CrossFit PTC
(678) 519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
by Andrea Bauer | Nov 4, 2019 | Blog, Coach Corner
Hopefully you caught part 1 in this series on how Obesity is a very real and scary health risk. Its definitely worth going back to look for!
Ok, I’m going to start with this again:
Obesity is a serious medical condition.
Some of the health risks are associated with obesity:
- Higher risk of morbidity from hypertension
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- Sleep apnea and respiratory problems
- Cancers such as endometrial, breast, prostate, and colon cancers
- Mental Illness such as clinical depression, anxiety and others
In 1998 an estimated 97 million adults in the United States were overweight or obese. Alarm about the increasing prevalence of overweight and obesity in the United States in recent years centers on the link between obesity and increased health risks, which translates into increased medical care and disability costs. The total cost attributable to obesity amounted to $99.2 billion in 1995. Approximately $51.6 billion of these dollars were direct medical costs associated with diseases attributable to obesity.
The CDC has published that the medical care costs of obesity in the United States are high. In 2008 dollars, these costs were estimated to now be $147 billion. That has almost doubled in 13 years!
The direct costs also associated with obesity represent 5.7 percent of the national health expenditure within the United States. The indirect costs attributable to obesity are $47.6 billion and are comparable to the economic costs of cigarette smoking. Indirect costs represent the value of lost output caused by morbidity and mortality, and may have a greater impact than direct costs at the personal and societal levels.
Current estimates are that 69 percent of adults are either overweight or obese, with approximately 35 percent obese.
As a major contributor to preventive death in the United States today, overweight and obesity pose a major public health challenge. Not only is the prevalence of this serious medical condition soaring among adults (between 1960 and 1994, overweight increased from 30.5 to 32 percent among adults ages 20 to 74 and obesity increased from 12.8 percent to 22.5 percent), but it is also affecting ever greater numbers of American youth and exacting a particularly harsh toll from low income women and minorities.
So what can we do about it? Part 3 in this series is next…
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track. Families are welcome.
To your health,
Andrea
Andrea Bauer
Head Nutrition Coach
CrossFit PTC
(678) 519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
References:
http://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf)- NIH PUBLICATION NO. 98-4083 SEPTEMBER 1998 NATIONAL INSTITUTES O F HEALTH
https://www.cdc.gov/healthyweight/effects/index.html
15Finkelstein EA1, Trogdon JG, Cohen JW, Dietz W. Annual medical spending attributable to obesity: payer-and service-specific estimates. Health Aff (Millwood). 2009 Sep-Oct;28(5):w822-31. doi: 10.1377/hlthaff.28.5.w822.
https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity
by Andrea Bauer | Oct 28, 2019 | Blog, Coach Corner
Hey can I share something that has made me double down on my role as a Nutrition coach?
Several of my friends have parents dealing with Dementia and they have been living with Dementia for quite a while. I see the immense toll it takes on them and their families and it really gets to me.
Did you know that if you have type 2 diabetes or are obese you are more then 2x more likely to get Dementia or Alzheimer’s Disease? As I researched this it really made me see the HUGE problem that we are facing with nutrition and exercise.
I really enjoy being a coach. One of the things about being a nutrition coach that I realy love is sharing recipes, success stories, and all the feel good stuff. I love seeing people make positive changes, changing their self image, gaining energy, feeling like they are younger and all that. But, can I be very real with you? We (US, Georgia, Peachtree City) have a problem.
Being overweight, Obesity, and the related problems are increasingly common.
OK let’s talk serious for a moment. My next few emails will deal with the toll that Obesity and Overweight is taking on our society, financially, physically and mentally.
The related problems are caused by the increase in the size and the amount of fat cells in the body. How do doctors and the US government measure this? They use body mass index (BMI) and waist circumference to screen and diagnose overweight and obesity. How do they define obesity? A BMI above 30; High risk, if waist circumference is >40” for men or >35 for women. The American Society of Bariatric Physicians, a group that specializes in weight loss, defines obesity as ≥ 25% body fat for men, and ≥ 30% for women. I see these numbers daily during my consultations. (We use an INBody 270 body composition machine.) More than 90% of the folks that come through our doors for a consultation are hitting these numbers. Staggering? VERY.
Obesity is a serious medical condition.
Some of the health risks are associated with obesity:
- Higher risk of morbidity from hypertension
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Osteoarthritis (a breakdown of cartilage and bone within a joint)
- Sleep apnea and respiratory problems
- Cancers such as endometrial, breast, prostate, and colon cancers
- Mental Illness such as clinical depression, anxiety and others
Treatment depends on the cause and severity of your condition and whether you have complications. Treatments include lifestyle changes, such as heart-healthy eating and increased physical activity, and Food and Drug Administration (FDA)-approved weight-loss medicines. For some people, surgery may be a treatment option.
To be continued… Be sure to look for my next post in this series…
Need some help to get started? Schedule your free consultation HERE and get your life back on the right track.
To your health,
Andrea
Andrea Bauer
General Manager
CrossFit PTC
678-519-2302
http://www.crossfitptc.com
andrea@crossfitptc.com
CF-L2, CF Kids, USAW
Precision Nutrition L-1
Healthy Steps Nutrition Certified
by ricthompson | Oct 2, 2019 | Blog, Coach Corner
Have you ever said, “I need another hour in my day”?
Let’s look at a way to add some time back to your schedule using exercise.
Interested?
Work effectively and efficiently
One of the keys to effective time management is to actually be productive in the time you have. Science has shown time and time again that exercise and particularly exercise before work, makes you able to learn and concentrate better, in essence, to be more effective. Dr. John Ratey in his book “Spark” details in multiple ways how exercise increases learning and effectiveness. In one study students that exercised before school saw a 17% increase in test scores. Additional studies on healthy adults showed increased recall and increased cognitive abilities. It might not be the limitless drug, but consistent exercise is one way to increase your output and creativity. The science is clear, exercise not only leads to a better body but also a better brain. In fact, Dr. Ratey calls exercise “Miracle Grow” for the brain.
Time efficiency
Now that we know that exercise is going to add time by being cognitively “on”. How can we exercise in a time-efficient manner? You could steal some workouts from Men’s Health or Muscle and Fitness, you can google “Time efficient workouts”, or you can just strap on your biking kit and head out. However, chances are the time you spend preparing is not going to add time back to your schedule. The alternative is to have a session that is programmed specifically for you and your goal. A session that is time-efficient, designed to utilize the time you have scheduled, where the equipment is appropriate and available, the atmosphere conducive to working out, and a coach is there to make sure you are doing everything correctly. All you need to do is to show up, do the work in the time allotted, and then go on with your life.
Schedule it
Working effectively and having a time-efficient workout all sound great, but the last part is scheduling. We schedule time for the important things. If you are going to work out on your own you need to make a date with yourself. Put it in your calendar/ Outlook or Gmail. However, for some people -like me- this is tough. If I am going to go to the gym “on my way home” or “before work” (Thanks Dr Ratey) I may never make it. Things in my calendar get in the way, I may have a hard time getting out the door, or I really need that extra cup of coffee. However, if I have an appointment with someone….I seem to make it on time. What this means is, if I have a scheduled appointment with my trainer at 06:30 I will ensure I am there. If I have a group class at 5:30pm I will leave work on time to make it there. The side benefit is that if my session has a defined end I am not tempted to do “just a bit more”. It is ok for me to move on to the next thing in the schedule.
The big take away or the TL/DR
While you can’t physically add time to the day, you can increase your cognitive and creative performance through effectively scheduled, efficiently executed, expertly coached exercise.
CrossFit PTC can help!
Over the last 10 years, we have helped hundreds of busy people look great and feel awesome by coaching them in exercise, nutrition, and lifestyle. We can help you too.
A simple 3 step process.
🗓️ Schedule a consultation Here (link)
📝You and your coach create a plan built just for you.
💪 Get great results – Guaranteed!
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