12 to 1 to 12 Workout

By Andrea Scarberry

Here is a fun and challenging workout to start your week off right! Although I'm sure some would dispute the use of the word "fun" when there are burpees involved...

I hope that you give this simple (but not easy!) routine a try sometime this week. If you're giving it a go at the gym, feel free to ask one of our trainers for a demo of any of these movement patterns.

Thanks for reading, and here's to another happy and healthy week!

Busting Boredom and Avoiding the Exercise Rut

By Andrea Scarberry

When you have a solid gym routine, it can sometimes be a challenge to keep yourself guessing. Many times it's easier to do what you know - hop on that elliptical, get in your 30 minutes and head home. As we all know, this formula doesn't work well over the long term for most people, because it's boring! We want variety, and even more important than that, an effective workout is one that keeps the body guessing. I've put together a few tips to help you to get the motivation back when your gym routine is starting to fall flat.

1. Keep it Fun: Really? Exercise can be FUN? Why yes, it's true! Exercise can be fun. Let me break this down simply for you: If you love cycling but loathe running, get your conditioning done on the bike. Take a spin class. Ride outdoors with your family. Avoid the treadmill like the plague. If you despise your workouts, you will quickly lose your motivation, so the enjoyment factor is really important. That's not to say that you can't benefit from exercises that you don't like - I actually once had a trainer tell me that, "If you don't like an exercise, it's probably one of the best ones for you." Now, this statement is conditional - if you don't like to do squats because of knee problems, then you're probably doing the right thing by avoiding them and finding other creative ways to challenge those muscles. On the other hand, if you're not a huge fan of burpees (who is?!) because they're hard - well, it wouldn't hurt to incorporate a few into your workout every once in a while. Bottom line here is this: don't waste too much time in the gym doing something that you just simply don't like, because you probably won't work as hard as you would if you were doing something you enjoyed.

2. V-A-R-I-E-T-Y: This is oh-so-important. If there's anything that you take away from this post today, it should be this word of advice. Keep your body (and muscles!) guessing. The human body is an amazing thing. We can adapt very quickly to new movement patterns, weight loads and cardiovascular outputs. If you are staying active, your muscles learn and become "comfortable" with certain movement patterns within just a few weeks. It's pretty easy to see whether or not your workout is keeping you guessing: are you sore a day or two later? Muscle soreness (within reason) can actually be a good thing, and is a telltale sign that you have successfully tested your body in a new way. We all get comfortable doing certain things, but I encourage you to step out of your comfort zone and try something new. I come to the gym with something different planned for each and every workout that I do. Not only does this keep my body guessing and my workouts effective, but it also keeps me focused and motivated, because I'm always trying something new and my workouts never start to seem stale.

3. Find a Buddy: Aside from keeping a good amount of variety in my routine, the other thing that will ensure I work hard is exercising with a friend. I'm going to use my husband as an example here (shhh, don't tell him!) A couple months ago, he was really starting to fizzle out with his gym routine. It was always the same, and he was so bored with it that he really only got in a workout once, maybe twice a week. I encouraged him to coordinate his workouts with a friend that also has a membership to the JCC. Our friend comes to the gym later in the evening than my husband wanted to come, but he finally decided to give it a go, and I think he's really glad that he did. Now it's a normal part of his weekly routine, three, sometimes four days a week without question. He's excited about his workouts again, and finally feels like he is starting to break through his rut and get stronger. He doesn't like when he has to miss a day, because he feels like he has a commitment to our friend - which he does. Don't have any friends with a membership to the J? Hire a trainer! Not only will this ensure that you have a buddy to chat with throughout the duration of your workout, but it will also come with the promise that you will be challenged in new and exciting ways on a constant basis. Long before I became a trainer myself, I hired one to help get me back on track, and it was the best decision that I have ever made. Ask anyone you know that has hired a JCC trainer - you'll be working with the best of the best!

I hope you find this advice useful, and give each of these tips a try! And remember - a lot of times just getting to the gym at all is half the battle, and a mediocre workout is always better than no workout at all. When you are ready to step things up a notch and kick the boredom aside, you'll have a plan of action ready to go. Until next week, be well.

CrossFit Questions Answered: Q&A with Aaron Bubbico, Certified CrossFit Level 1 Coach

By Andrea Scarberry

This past week I chatted with Aaron Bubbico, Director of Fitness and Training at the JCC. Aaron holds both a B.S. and an M.S. in Exercise Science from the University of New Mexico, is an NSCA Certified Strength and Conditioning Specialist (CSCS), holds his certification as a CrossFit Level 1 trainer, and has competed as an IFPA Drug-Free Pro-Bodybuilder. He has authored several IDEA Fitness Journal articles, and is currently in the process of co-authoring his first book, The Fundamentals of Eccentric Exercise Training, which is set to be published later this year.

It's easy to see that Aaron is passionate about fitness, and in trying to learn more about CrossFit, I knew he'd be just the person to ask. Read on to see what Aaron has to say about this wildly popular sport:

 JCC: What exactly is CrossFit? 

Aaron: Well, the official "definition" of CrossFit is this: Constantly varied functional movements at high intensities. When I think of it in the sense of how I describe it to the average person, it consists of natural movement patterns that can transfer to everyday life, should be performed with good mechanics, and with time, can be performed at higher intensities to make things more challenging. If you pick up your pen, there's a deadlift. If you sit in your chair, you just did a squat. Everyone can relate to the movements performed in a CrossFit workout, and that's what makes it so universal. 

JCC: What is it about CrossFit that has made it so explosively popular over the past several years? 

Aaron: First and foremost, the workouts are fun because they're always different. You won't do the same workout twice within at least six months to a year, so there's lots of variation. One day you might do rope climbs, then another day you might focus on barbell back squats, and your next session will have you sitting on the rower. It's ever-changing, which keeps the boredom at bay for most people. The second thing that I think makes it so appealing is the community aspect of it. People want you there, you make friends, and you feel like you're being held accountable in some way. Working out together is a big part of what CrossFit is all about. 

JCC: What would you say to someone who is intimidated by or unsure of CrossFit style workouts? 

Aaron: It's okay to be intimidated at first. The majority of people are. What you see on the CrossFit games on ESPN - that's probably not what you're going to be doing the first time you walk into a CrossFit gym. All exercises can and should be modified in intensity and weight to ensure that you're comfortable and won't be injured. If you go into a gym and the first day you're expected to perform a max clean and jerk, that is not an effective way to do things. You should be introduced slowly and not put in a position where you're going to get hurt. 

JCC: What is the biggest misconception in regards to CrossFit? 

Aaron: I'd say the #1 misconception is that you're going to get hurt. You have to realize, though - you can get hurt doing any exercise if you do it the wrong way and without proper instruction. Certain movements are more dangerous than others, and in performing these movements, it's so important to focus this formula: mechanics, consistency, intensity (weight, speed). First you get the mechanics down, with proper coaching to correct form, etc. Once you can do the movement correctly, and can do it well, you perform it consistently - practice makes permanent. Once you feel 100% comfortable with the movement pattern, then you begin to bump up the intensity to make things more challenging. Typically when someone new to CrossFit does get injured, they are working with a trainer that's inexperienced or is having them do something they're not ready for. Another easy way to injure yourself - doing CrossFit alone. Maybe you saw a workout online, wanted to try it, but don't have any background with the sport - that's usually when an injury happens. Lastly, you do sometimes see injuries with the highly competitive CrossFit athletes pushing to maximal effort, but this happens in any competitive sport. For the average person doing CrossFit, find a gym with good coaching that emphasizes good technique, mechanics, etc., and your chances of injury are no higher than they would be performing any other type of workout. 

JCC: Can you offer some clarity regarding all of the news surrounding CrossFit and its possible link to "Rhabdo", or Rhabdomylosis? 

Aaron: Rhabdomyolisis, often times referred to as "rhabdo", is an excessive breakdown in muscle tissue, which can lead to extreme soreness, and in severe cases may lead to renal failure. This condition can be caused by performing a workout that is way too intense for an individual's current fitness level. Typically, an untrained person is at highest risk for this condition. Therefore, it's best to ease into a workout regimen and use appropriate weight loads, rep schemes, and time increments. To say that doing CrossFit will put you at a high risk for rhabdo is a false statement, as any type of intense exercise could cause this condition in an untrained person. Having a good coach or trainer monitor your routine and determine the appropriate level of overload and progression will help to prevent a bout of rhabdo from arising in an untrained person. 

JCC: Does the JCC currently offer any CrossFit classes? 

Aaron: Not currently. The JCC does have a couple of CrossFit level 1 trainers, myself included, but our gym is not an affiliate with the CrossFit name and in turn is not offering any CrossFit branded classes.  We do offer classes with similar movement patterns, but they are not considered to be CrossFit workouts. If any member is interested in a class with this type of format, they can sign up with our trainer Kim, or myself.

Aaron possesses a wealth of information in his field, and I encourage any member that runs into him to introduce yourself. For information regarding personal training sessions with Aaron, or any of the JCC's other personal trainers, please visit the membership office or talk to a trainer upstairs in the fitness center. I hope that you learned something new about the sport of CrossFit, and until next week, be well.

Bonus pic: Aaron's adorable son, Judah, workin' on those guns!

Finish Your Workout With a Bang - End of Workout Finishers

By Andrea Scarberry

Happy Monday everyone! This week we're talking finishers. A "finisher" is a blast of high-intensity work added to the tail end of your workout, intended to expend any of the extra energy that's left in your tank. They are usually fast, furious, and challenging. The theory behind a finisher is that the extra blast of work before you quit elevates your heart rate and challenges your muscles one last time, and in turn heightens the function of your metabolism. This gives your workout some lasting benefits that will stay with you for hours after you've completed your workout. Here are a few of our favorites:

• A Tabata, or Other Form of High-Intensity Interval Training (HIIT): The Tabata was created and coined by Japanese doctor Izumi Tabata. It is a four-minute burst of exercise, broken down with 20 seconds HARD, 10 seconds easy, 20 seconds HARD, 10 seconds easy, and so on and so forth until you reach the four-minute mark. A true tabata is virtually impossible to achieve because of the amount of energy and oxygen expenditure that it requires, but it can easily be modified (maybe 40 seconds hard, 20 seconds rest, repeated four times to reach four minutes). The other option here would be a high-intensity interval, which is a very similar concept. With either of these two finishers, there are endless options as to what exercise you choose - You could use sprints, jump squats, the row machine, rope slams, sled push, etc.
• The Leg Matrix or Squat Series: Two fun leg burners. Wait, did I just say "fun"? Well, you give them a try and decide for yourself. The leg matrix is a four-move blast, intended to be finished as quickly as possible. Start with 24 bodyweight squats, then do 24 reverse lunges (12 each leg), then 24 jump squats, and finally, 24 airborne split squats. Ouch. The squat series is another burner, but might be a little less intense so it's better for beginners. For the squat series you'll need a timer. It's a minute-long finisher. The first 20 seconds are spent doing as many bodyweight squats as possible. Move into the next 20 seconds with as many jump squats as possible. The last 20 seconds is spent in a stationary bodyweight squat (similar to a wall-sit, but without the wall for support.) Yowza!
• Plyometric Exercises: Movements that require bursts of energy from your muscles are always great finishers. You can pick a few and do several rounds. For example, maybe you decide to pair burpees and sprints. Get through a set of 10 burpees, then go straight into a sprint, once around the track. Rest for 30-60 seconds and go into your second round. Repeat for 3-5 rounds depending on how you feel. Anything works here - just get creative!

I hope that this taught you something new, and gave you some motivation to challenge yourself to a killer finisher this week! Remember: everything suggested here is just that - a suggestion. Do what you can, but don't overdo it. There is a fine line between challenging yourself and over-training. Until next week, be well.

Nutrition Basics: Q&A with Courtney Byrd, Certified Precision Nutrition Coach

By Andrea Scarberry

I recently sat down with Courtney Byrd, one of the JCC's personal trainers and nutrition experts, to get her take on nutrition. Not only does she hold her Bachelor's degree in physical education from UNM, but she is also an NASM-certified personal trainer and one of only two certified Precision Nutrition coaches in the state. She possesses a wealth of knowledge in her field, and has some great advice for anyone looking to clean up their eats. Of course, with that said, you should always check with a doctor before making any major dietary changes. Read on to see what Courtney has to say about nutrition:

Courtney Byrd, NASM-certified Personal Trainer and Certified Precision Nutrition Coach

 

JCC: Give us an overview of the Precision Nutrition model and how it works.

Courtney: Precision Nutrition is a habit-based program, and is not considered to be a "diet." It's all about learning habits to sustain nutrition for life, through making better choices. No food is considered "good" or "bad." One of the things that makes Precision Nutrition's program so successful for many people is the 1-on-1 coaching and the accountability that comes along with it.

JCC: What would be your #1 tip to someone fairly new to the concept of "clean eating"?

Courtney: I'd say when it comes to eating clean, the simple answer is to stick to whole foods. Fruits, vegetables, lean meats, whole grains... eating real food rather than processed food is key.

JCC: Do you see any trends across the board regarding which nutrition habits are easiest vs. hardest to maintain?

Courtney: Not really. Each individual that I have worked with is so different, and everyone comes in with their own set of unique strengths and struggles. It really does depend on the client, and no two are the same.

JCC: For someone looking to improve their eating habits, what would you prescribe as your nutrition "recipe for success?"

Courtney: The two most important habits, in my experience, are to eat slowly and to stop when you're 80% full. Worrying about what you're eating comes with time, but these two habits really play huge role in a person's success.

If you would like to know more about how you can get yourself on the road to nutrition success, Courtney is available for 1-on-1 nutrition coaching. You can set something up with her through the membership office at the JCC, or visit her Facebook page: https://www.facebook.com/CoachCourtney

Courtney also has what has become a regular segment on 2 KASA Style. Here are a couple of videos to some of her most informative segments!

Forming Good Habits: http://www.kasa.com/news/kasa-mornings/tips-for-healthy-eating-habits

Healthy Fridge Makeover: http://www.kasa.com/news/kasa-mornings/what-to-and-not-to-have-in-a-fridge

Thanks for reading, and here's to another happy and healthy week!