East Lansing CrossFit

Why Building Muscle is Your Best Tool for Burning Fat and Staying Lean

Tue, 25 Mar 2025 19:12:43 GMT

Let’s talk about something that might just change the way you think about fitness: muscle mass. You’ve probably heard that building muscle is important, but do you know why? Understanding this can be the key to not just burning fat but staying lean and healthy for the long haul.

The Magic of Muscle

Muscle is more than just tissue that helps us lift heavy things or look toned. It’s actually a metabolic engine that burns calories even when you’re at rest. Imagine your muscles as little engines that are always on, burning energy to keep your body running smoothly. The more muscle you have, the more energy (or calories) your body uses up, even when you’re just relaxing on the couch. It doesn’t mean that it will fix a bad diet, but over the course of a year, it can help you burn a couple extra pounds!

A Boost to Your Metabolism

Here’s where it gets interesting: having more muscle increases your resting metabolic rate (RMR). This means you’re burning more calories all day, every day. It’s like having a savings account that earns interest—you keep gaining benefits without extra effort. So, by building muscle, you’re essentially boosting your body’s ability to burn fat naturally.

Health Benefits Beyond Fat Burning

Building muscle isn’t just about looking good. It’s crucial for overall health, especially as we age. Muscle mass supports our bones, keeps our joints healthy, and even boosts our immune system. Plus, maintaining muscle can help prevent chronic diseases like diabetes and osteoporosis. It’s a holistic approach to staying strong and vibrant as the years go by.

How Muscle Helps Burn Fat

When you engage in strength training, you’re not just burning calories during the workout. Your body continues to burn calories after the workout is over, thanks to a process called excess post-exercise oxygen consumption (EPOC). This means your metabolism stays elevated for hours, helping you burn more fat throughout the day.

Additionally, building muscle improves your body’s insulin sensitivity. This means your body is better at using the carbohydrates you eat for energy instead of storing them as fat. Better insulin sensitivity also helps regulate your blood sugar levels, reducing the risk of developing type 2 diabetes.

Getting Started with Building Muscle

So, how do you start building muscle? At ELCF, we encourage a balanced fitness routine that includes both strength training and cardio. Here’s a simple plan to get you going:

Strength Training: Incorporate exercises like squats, deadlifts, push-ups, and pull ups into your routine. These compound movements work multiple muscle groups at once, giving you the most bang for your buck.
Consistency is Key: Aim to strength train at least 3-4 times a week. Strength comes from many types of exercises, not just during barbell or dumbbell movements. We have seen impressive strength gains from people who train calisthenics or gymnastics movements.
Nutrition Matters: Feed your muscles with the right nutrients. Protein is essential for muscle repair and growth, so include sources like lean meats, dairy, beans, and nuts in your diet.
Rest and Recovery: Give your muscles time to rest and recover. This is when they actually grow stronger. Make sure you’re getting enough sleep and taking rest days between workouts.

Moving Forward with Muscle Building
Building muscle and burning fat is a journey, not a quick fix. It’s about making small, consistent changes that add up over time. At ELCF, we’re here to support you every step of the way. Our coaches are dedicated to helping you find a routine that fits your lifestyle and goals.

So, let’s get started on the path to building muscle. Not only will you look and feel better, but you’ll also be investing in your long-term health. Here’s to a stronger, leaner, and healthier you!

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How to Use Your HSA or FSA dollars at East Lansing CrossFit

Mon, 18 Nov 2024 13:26:00 GMT

**Disclaimer: As I’ve said before, I’m not a doctor, nor am I an accredited accountant. I might know a thing or two about Microsoft Excel, but please do not consider anything I am about to say as financial advice. Please consult your own CPA, tax attorney, financial advisor, or anybody with whom you actually have a fiduciary relationship to provide guidance!**

If you contribute to an HSA or an FSA, you can now use those contributions to pay for your membership costs at East Lansing CrossFit!

By doing this, the money that you use to pay for your East Lansing CrossFit membership is pre-tax ! So what does this mean for you?

Assume you’re an East Lansing resident in the 22% federal tax bracket for calendar year 2024–meaning that you’re an individual making anywhere from $47,151 to $100,525 per year OR you’re married and your household earns between $94,301 to $201,050–and you’re paying $140/month for a membership. When you contribute to an HSA or FSA, those dollars go into the account before:

Each additional dollar you make is taxed at 34.9%. So, to pay for your $140/month post-tax membership, you need to make $215.05 in pre-tax income!

Conversely, if you’re able to pay for your membership pre-tax, that will reduce your taxable income. So, the $140/month pre-tax effectively becomes $91.14–which is a 34.9% discount!!! It might not sound like much, but over the course of the year, instead of spending $1,680.00 in after-tax dollars, you’ll spend $1,093.68 on your gym membership, saving $568.32!

So How Do You Sign Up?

First, your HSA or FSA will require a “medical letter of necessity”, which is basically a prescription for an East Lansing CrossFit membership from a medical professional. We have teamed up with Truemed who can facilitate this process. You can sign up with Truemed using this link and taking a brief health survey. Don’t worry, sensitive medical information you provide to Truemed stays with Truemed and doesn’t come back to us!

Apply Here!

Once you receive your “medical letter of necessity” you may take that to your HSA or FSA and request reimbursements from your account.

We will continue to bill you through Wodify through the credit card you have on file and your HSA or FSA will send you pre-tax reimbursements to offset your costs!

How to Prepare ahead of time for the Gym

Mon, 11 Nov 2024 00:46:00 GMT

I looked like quite a spectacle last week. Members might not judge my workout , but I’m sure they were judging my fashion sense, or lack thereof.

I don’t normally wear suits to the office, but I had something that required that I dress the part. As I showed up to the gym, I headed to the restroom to change into my gym clothes. As I changed, I realized I forgot something…my gym shoes! ��‍♂️

Fortunately, the workout was all rowing and ring dips, so my weightlifting shoes which I keep in my gym bag would work just fine.

As I was getting ready to put on my lifting shoes for the workout, I went to change out of my dress socks and into my athletic socks. I rummaged through my gym bag and…nothing. I had forgotten those too. So, there I was, wearing weightlifting shoes with dress socks. Yikes.

It was then I realized that it could have been a whole lot worse. I wanted to make sure that I didn’t do that again, so I created this checklist to make sure that I don’t find myself in the same situation. I wanted to share my process with you so that you could take this, tweak it, and make it your own if you’re anything like me!

As somebody with ADHD, I really have to be deliberate about planning my steps, otherwise I am likely to forget something I need. This helps me prevent unnecessary trips back to my house to pick up things I have forgotten. Some people are organized because it’s satisfying, I try to be organized because I am chaos without it.

Determine your schedule

Some people are fortunate that they have a nice, consistent schedule. This could be something like: Go to Work at same time > Go to Gym at same time > Go Home at same time. Others, however, may have more inconsistent schedules. Maybe you occasionally have meetings that frequently run long which causes you to leave work at different times. Maybe you have busy times of year at work that requires you to get in earlier which forces you to attend the 5am class, not your usual 6am class. List out all the things you’ll need for each part of your schedule. The trick is to visualize yourself going through your day and SEE yourself going from one part of your day to the other.

For me, here’s what my weekday schedule(s) looks like:

Monday, Tuesday, Thursday, Friday:

5:00 AM to 6:00 AM – Coach (Except Thursday which is 5AM – 7AM)

7:00 AM to 4:00 PM – Work (Except Thursday which starts at 7:30AM)

4:30 PM to 6:00 PM (and later) – Gym

Wednesday

7:00 AM to 4:00 PM – Work

4:30 PM to 6:00 PM – Gym

Now that we’ve roughed out our schedule and what we will need, now we’ll move onto the next step.

Simplification

As I look through all the things I need, you can group them into 4 broad categories: Gym Bag, Workout Clothes, Work Clothes, Lunch.

The goal is to come up with checklists to make sure I don’t forget anything in any of those categories.

The first thing that jumps out at me is the gym bag. From day-to-day, the gym bag doesn’t really change. So even though it’s several items, it’s really only one item. Plus, I can always keep that in my car. As long as it’s in my car or in the gym, I don’t really have to worry about it and I can’t really mess that up. Worst case is that I forget it in the gym, and just get it next time I’m there!

One thing I do have to watch out for is that I will regularly run my knee-sleeves and wrist wraps through the laundry. It’s always disappointing when I have forgotten my knee sleeves in the dryer on a day we’ve got heavy squats.

Next thing that I can simplify and consolidate is my lunch. This is easy to do for me because I am a meal-prepper. Generally I will pre-make my meals and freeze them ahead of time. All I need to do here is pull one out of the freezer and throw it into my lunch bag and set the whole thing in the fridge so I can grab and go in the morning. If you’re a leftover person, you can essentially do the same thing!

Looking at my attire, I typically will go from wearing gym clothes (coaching) to work clothes and back to gym clothes (to workout). In this case, I can simply reuse the gym clothes that I coach in and wear them again when I workout (except in summer when I sweat a lot even when coaching!). I set these out the night before so that I can roll out of bed at ~4:00 AM and throw on whatever I picked out.

For my work clothes, I am mostly business casual, which means that slacks and an oxford or polo shirt will fit the bill. What I usually look for is some form of wrinkle resistant shirts and slacks, that way I can fold them and they don’t get wrinkled or creased. I will usually figure out what I need to wear in a week, fold them, and store them in a packing cube. This is nice because I can just take the packing cube and throw it into my backpack and the clothes won’t get wrinkled. There are some very decent Amazon Basics Packing Cubes . I have used the small size, which works well for my gym clothes, but is too cramped for my work clothes, especially as I wear heavier clothing during the colder months. I just ordered some in medium, so I’ll see how those go.

A lot of times, I can get away with wearing my Metcons as part of business casual. I usually keep a pair of casual-ish dress shoes in my office if needed.

Where I get into trouble is when I have to wear a suit–like this week–because there is so much more to consider. You can’t really fold a suit into a packing cube which makes things more complicated. What I have found is that you can find relatively inexpensive suit bags that have compartments for shoes, socks, and belt. This is another thing you can prepare in advance so you can just grab-and-go.

So now that I’ve simplified and consolidated, I can begin to develop my checklists. I’ll need to make sure I have both a weekly checklist and daily checklist.

Weekly Checklists

I tend to do all my laundry on the weekend, so this would be the best time to do my weekly checklists. For each of the 4 categories listed above, I’ll create a separate weekly checklist.

Gym Bag

Workout Clothes for Each Day of Week

Meal Prepped Lunches

Work Clothes for Each Day of Week

Daily Checklists

Now that I’ve made sure to prepare everything for the week ahead, I need to also make sure I execute the night before so I am ready to go, so I have the daily checklist below:

Morning

If I have done the work ahead of time, my morning routine is straightforward:

If I have failed to prepare, my mornings can be chaotic as I’m hustling to get everything together and try to get out the door. This is where I’m likely to forget something!

Maintain Your Gains This Holiday Season

Sun, 03 Nov 2024 19:39:00 GMT

For many, the holiday season can be a mixed bag for many people. On one hand, it’s a great time to spend time with family and friends. But, as the saying goes, “eat, drink, and be merry.” Which is often accompanied with eating and drinking more than we normally would, and either visiting, or being visited by, family and friends can be disruptive to your exercise routine.

Between being busy going to parties, shopping for gifts, entertaining guests, decorating the house, the holiday season can be stressful–even though we enjoy it! For many, health considerations can be an additional source of stress during the holidays. In this post, I’ll lay out a handful of tips so that you can come up with a game plan so that the number on the scale doesn’t stress you out!

Think weekly not daily

When we think of our calories in/calories out, we usually think of it on a daily basis. In fact, many people see the acronym “RDA” and think it stands for “Recommended Daily Allowance”, when in reality, it’s “Recommended Dietary Allowance” . This just means that rather than thinking of only having something like 2,000 calories per day, it might be more helpful to think about having 14,000 calories per week . This gives you added flexibility when you know you have a party or big dinner you’ll be attending later in the week.

This approach is similar to how most people budget financially. If your monthly expenditures are $3,000 between rent/mortgage, phone, utilities, car payment, etc. your average daily expenditures are $100/day. But does that mean that when your mortgage payment comes due–which is going to be much greater than $100–that you tell the bank, “Sorry, I can’t pay my mortgage because it exceeds my daily expenditure allowance.” Of course not, you just offset that larger outlay that happens once a month by spending much less on the other days.

Let’s say your body requires 2,000 calories per day to maintain bodyweight, or 14,000 calories per week. With Thanksgiving falling on a Thursday, you can think about the other days of the week to make room in your weekly calorie budget to offset the larger amount of calories you know you’ll be eating on Thanksgiving. So, if you know you’ll eat 4,000 calories that day–double your maintenance calories–you have 6 days to offset that additional 2,000 calories, or trimming off 333 calories for the other 6 days. Which can give you the peace of mind to eat what you want on Thanksgiving and not be concerned about the impact.

Even if you find cutting the 333 calories per day too stressful, just try to eat your maintenance calories on the non-holiday days. Even in the example before, if you eat 2,000 calories in excess of your RDA, that would equate to 0.57 lbs of fat gain–which you likely wouldn’t even notice because your weight will fluctuate from day-to-day way more than that due to several other factors.

Start with the Protein and Vegetables

Okay, so you have a literal buffet of dishes in front of you and it’s time to put your plate together. If you grab extra protein–ham, turkey, etc–and vegetables–preferably something that’s not in heavy cream–and really load your plate up with those, then go for smaller amounts of the starchier/carb/fattier items (i.e. stuffing, gravy, macaroni, etc.), this will allow you to still eat more volume, but preferably of foods that are less calorie dense meaning that you’ll consume fewer calories without feeling like you’re really restricting yourself.

Similarly, when you start eating your food, start by eating the protein and vegetables as well. This allows your body a little bit more time to tell your brain that you’re full before you move onto the really calorie dense foods.

Similarly, if you could drink some low- or no-calorie beverages before you start eating, that can take up space which will also help you feel fuller more quickly.

Take your time

As we’re sitting down to eat a big holiday dinner, remember that we’re breaking bread with our friends and family. The purpose of these is not just to eat, it is to connect and communicate with those that are important to us. Take your time, eat and socialize. As a byproduct of catching up with old friends and family, many people get full off fewer calories when eating slowly than they would if they ate more quickly. It’s not a guarantee that you will eat fewer calories, but at the very least, you’ll have more meaningful conversations.

Find ways to get moving

As I mentioned before, I always love dropping in at other gyms when I travel, but sometimes that’s not always an option. Lots of times, you might not have your own transportation or there might not be any gyms nearby. Or, sometimes, you just want to be with the people that you traveled to see. All of these things makes it harder to get in workouts; however, if we’re a little more creative we can find ways to increase our calorie burn without going to a gym. Some ideas of ways you can increase your calorie burn without feeling like you’re missing out:

Adjust when/how you eat

Over the last few months, I realized that I am naturally somewhat of an intermittent faster. Meaning, that if I keep myself busy–I really only eat 1 or 2 meals per day naturally. So, for me, a useful strategy might be to keep myself busy on Thanksgiving day–maybe I’m finding ways to be more active–so that I’m not drawn to eating. If I park myself on the couch and watch football all day, I’m likely to graze on food as well. So I’ll try to keep myself busy to not be drawn in by the allure of food.

This strategy won’t work for everybody. Being “hangry” is a very real thing for some people. So maybe you prioritize eating good-quality meals beforehand so that when the big meal comes around, you don’t feel the need to push grandma out of the way to grab your dinner rolls. Also this may help you eat less than you otherwise would as well.

Finally, there are some people that like to “pre-eat”, which is eating a healthy meal before the big meal so that you’re not feeling the urge to over eat. You may need to watch out for this strategy. If you’re anything like me, you’ll eat the nutritious meal…and then still overeat at the big holiday meal!

This really comes down to trying to mimic your best diet days so that you don’t have to use willpower!

Give yourself some grace

At the end of the day, it’s a couple days per year. We don’t always get the opportunity to spend quality time with friends and family. If concerns about your diet are going to ruin your experience with others, let it go . There are so many other unremarkable days in a year that you can focus on your health.

One of my favorite thought exercises is the 85-year old test.

When you’re 85 years old, are you going to care that you went back for a third slice of pie on that Thanksgiving when you were 36 years old? Nope. You’re 85 years old. If that third slice of pie is going to kill you, it’s taking its sweet time.

On the flip side, would your 85 year-old self regret going to that gym instead of spending that extra time with Grandpa on what ended up being his last Christmas? Absolutely.

To wrap things up, these are just a handful of tips you can implement to help reduce health-related stress during the holidays and help keep your diet and exercise on track. You don’t need to be perfect, just good enough. And when you do falter–don’t beat yourself up. Just get back after it tomorrow.

My Thoughts About Ozempic (or Wegovy or Mounjaro)

Sun, 27 Oct 2024 17:09:00 GMT

I was having a conversation with a member a few weeks ago about what they should tell a relative who is considering one of the common drugs currently being prescribed for weight loss. I had assembled some podcast episodes of people whose information I trust on the matter (Peter Attia, Renaissance Periodization). This post is an attempt to consolidate some of the information from those episodes.

One thing to note. I’m not a doctor, or a scientist, just a dude playing the part of a humble bro-scientist trying to assimilate the best information I’ve heard on the topic. As always, if you have any questions about what’s right for you…talk to your doctor.

You’ve undoubtedly heard about Ozempic, Wegovy, Mounjaro, or—the one with my favorite name— Zepbound . These drugs are part of the GLP-1 Receptor Agonist (GLP1RA) class, originally created for diabetes management to help the body produce more insulin. But then they noticed an interesting side effect—weight loss. So, are they any good? Let’s explore the pros and cons.

How Do They Work?

The GLP1RA drugs were initially created to help the body produce more insulin, making them ideal for diabetes management. However, they also mimic the Glucagon-Like Peptide-1 (GLP1) hormone, which is naturally released from the GI tract. This hormone sends a signal to your brain that you’re full, and it slows down your digestive system, further enhancing that feeling of fullness.

All of these mechanisms help people feel less hungry, resulting in fewer calories consumed. As we discussed in a previous blog post , to achieve a certain weight, you need to eat the maintenance calories for that body weight—around 12-15 calories per pound. By taking these drugs, people more easily consume the number of calories appropriate for a lower body weight, leading to weight loss.

Does This Work for Everybody?

So far, GLP1RAs have proven to be one of the most effective ways for people to lose weight—short of being in a nutrition lab where every calorie is monitored (something almost nobody has access to). Studies indicate that about 85-90% of people lose more than 5% of their body weight with these drugs, which is highly successful, especially from a population level.

It’s worth noting that newer variants of these drugs tend to be more successful than older ones. However, drug companies’ trials and other studies have shown that the weight loss is generally only maintained while taking the drug. For example, in a study linked here , participants who took the drug for 68 weeks lost nearly 20% of their body weight, but they regained about two-thirds of that weight over the next 52 weeks after stopping the drug.

The takeaway? If you want to use a GLP1RA as a one-and-done weight loss solution, you’ll still need to make lifestyle changes—diet and exercise—if you don’t want to be on the drug forever.

Are There Side Effects?

To quote the famed economist Thomas Sowell, “there are no solutions, only trade-offs.” There are clear health benefits to losing excess body fat, whether it’s through monitoring calorie intake and exercise or using a GLP1RA; however, these benefits can come with a cost for some people.

Around 50% of people report nausea while on the drug . In a podcast , Yuval Noah Harari details his experience losing 40 pounds with Ozempic, in part because the nausea made eating less appealing. Approximately 10% experience nausea and diarrhea, and anywhere from 1-10% experience vomiting and abdominal pain.

The good news is that most side effects tend to be most pronounced at the beginning of treatment and often subside over time. Still, as Milton Friedman once said, “there is no such thing as a free lunch.” You’ll need to weigh these side effects against the reduced risks from serious complications of obesity.

Availability

Given the number of people looking to go on a GLP1RA drug, there is significantly more demand than supply. This scarcity is one reason these drugs are so expensive.

One little-known fact is that the FDA allows compound pharmacies to replicate the drug if demand exceeds the patent holder’s ability to produce it . When you see commercials for generic “Semaglutide,” you’re probably seeing a compounded version, which may not be identical to Ozempic. While I haven’t heard of significant issues with these versions, it’s something to keep in mind if some sketchy guy in a dark alley is offering you a vial of Mounjaro .

What Don’t We Know Yet?

A valid critique of GLP1RAs for weight loss is the lack of long-term data. Since these drugs have only recently been used for weight loss, we don’t yet have long-term safety data for this purpose. However, GLP1RAs have been used by diabetes patients since 2005 , and long-term studies for diabetes have shown that the benefits generally outweigh the risks.

If the risk/reward ratio for weight loss is anything like it is for diabetes management, I suspect the long-term trade-off will be worth it.

But…Isn’t It Cheating?

In my humble opinion… no, it’s not cheating.

For around 200,000 years, humans have existed in a world where food scarcity was the norm. Our bodies became ruthlessly effective at conserving energy in the form of fat. Only in the last 50 years or so have we seen food become calorie-dense, hyper-palatable (a.k.a. extremely tasty!), widely available, and relatively cheap. At the same time, sedentary jobs and screen-based entertainment mean we’re also moving a lot less.

This is known as the evolutionary mismatch hypothesis —traits that helped us survive now work against us in today’s environment. It’s not that we suddenly lost our willpower; the environment has changed. GLP1RAs are simply technological advancements that help us level the playing field.

But Don’t You Own a Gym? Aren’t You Afraid You Won’t Be Needed?

Not at all. I always explain to people that while the workouts they do in the gym will help with weight loss, exercise alone is not sufficient—calorie restriction must be part of the strategy. GLP1RA drugs are simply another tool we can use to maintain a calorie deficit and lose weight.

One of the most common hesitations I hear is, “I’m not in shape enough to do what you people do.” I believe that as people lose weight, they’ll become more active because moving won’t feel as hard. Plus, while GLP1RAs can help you lose body fat, they won’t help you build muscle or get stronger.

So, if you want to look better in your clothes, losing fat will help. But if you want to look better at the beach, that’s where we come in! ��

The Takeaway

The GLP1RA drugs are not a silver bullet. They can provide significant benefits, but not without costs. Can they be useful? Of course, but they don’t eliminate the need for lifestyle changes like diet and exercise. At the same time, these drugs come with risks that must be carefully considered with your healthcare professional!

Nobody is judging your workout

Mon, 21 Oct 2024 00:50:00 GMT

Note: Ordinarily I try to write about exercise in general, not specific to CrossFit. This post is specific to what I have experienced in the many CrossFit gyms I have worked out in. Unfortunately it does not apply to regular gyms where people might film others doing their workouts in order to denigrate and demean them…that’s abhorrent.

One of my favorite things to do is travel, because it allows me the opportunity to drop in and workout at other gyms; however, it never fails that I get that pit in my stomach about working out at a new place for the first time–even though I have been doing CrossFit for a decade at this point. That pit in the stomach is caused by this thought, “what if I make an ass out of myself? Everybody will be laughing at me!”

That feeling teleports me back 10 years to Tribal CrossFit where I first started. I had the same feeling then. I remember that feeling that if I did something incorrectly, I’d go down in the history of the gym as that uncoordinated dork who snatched with ugly form that one time.

I then think of that time doing bar-over-burpees, and I’d look over and there’s Armando. Flying through his reps.

“How is it possible to be that fast? How is he falling faster than the speed of gravity? Surely he must be laughing at my pathetic burpee-step-overs?”

No. Armando doesn’t care. Armando is in his own pain cave. Armando is in the 7th Circle of Hell right now and his biggest focus is on the number of minutes and seconds he has left in this AMRAP. Armando, in that moment doesn’t even know you exist.

“I’m so pathetic that Armando doesn’t even care that I exist?”

No, but that’s not a reflection of you. Likewise, if there was a nuclear war occurring directly outside of the gym, Armando wouldn’t notice that either. As nuclear winter kicked in, Armando would just be relieved that somebody finally turned on the air conditioner.

“Well, he’ll certainly laugh at how slow I was going when the workout ends”

Wrong. Armando is thinking about how he could have done his burpees faster. He’s wondering how So-and-so could still get so many more reps than he could.

Okay, so if Armando isn’t judging you, then surely the coach must be judging you. In a way, yes. But primarily to preserve your safety. If you’re doing bar over burpees and you keep clipping your toes on the bar and are at risk of wiping out, the coach will come over and tell you to jump more deliberately, or do step-overs. Even if you’re not at risk, the coach can give you pointers to become more efficient. “Keep your hips low”. The coach is simply judging the safety and efficiency of your reps over what they should and could be.

What the coach is not doing is drawing any sort of moral judgments about you. St. Peter at the pearly gates is not going to deny you entry into heaven for ugly reps.

“It says here that you were actively involved in fundraising for charities. Good… You regularly served at soup kitchens to help the needy. Very good…and what do we have here? You didn’t get full extension on your snatches? That’s bad…And you came up on your toes doing wall balls? Unacceptable. I’m sorry, but you must serve your eternity in Hell for these sins against humanity. And may God have mercy on your soul.”

And the coach is certainly not laughing at you.

So, if it’s not coming from the other athletes and it’s not coming from the coaches, where’s all this judgment coming from? The answer to that question lies internally.

You’re measuring yourself against others, not yourself in your current circumstances. The others that you’re comparing yourself to may have been doing CrossFit for years to get this point, and they were probably in the same situation as you when they started.

Or, worse, maybe you’re comparing yourself to yourself a few years ago. You know, back when you were younger and more fit. Maybe you had a child and weren’t able to make it to the gym since then. Maybe you got that dream career and have been dedicating your time to that and your fitness game has slacked.

It doesn’t matter. You’re here now. You’re doing the right thing right now. This is just where you’re at, at this moment. It’s no use comparing yourself to anybody else, past, present, or future.

In five years, when you’ve been doing CrossFit regularly and you look back on this moment, how will you feel? Will you still be embarrassed or will you look back and think of how far you’ve come?

Almost everybody that I know, we look back at those moments nostalgically and admire that things that used to be personal records (PRs) are just something we regularly do for reps. In fact, we look back at the rapid progress we made in the early stages and wish we could maintain that rate of progress indefinitely.

The takeaway is this: don’t feel like anybody is judging you. They’re not. They’re too busy focusing on themselves. The only person making judgments about you is you, and you don’t need to judge yourself harshly for doing the right thing.

How to Never Need Motivation or DISCIPLINE to Work Out Again

Mon, 07 Oct 2024 00:10:00 GMT

Introduction

Many people attribute their lack of sticking to a gym routine to a lack of motivation. Motivation is a weird thing. Sometimes you get these odd bursts of energy where you’re actually excited to do something that you don’t want to do. Maybe that thing is hitting the treadmill for 45 minutes. Sure, it’s great when you’re excited about getting into shape.

But then what happens when you don’t have the motivation? You don’t do the thing you don’t want to do. You opt to watch a few episodes of Reacher instead. Then you don’t get the results you wanted in the first place. Sound familiar?

Is it possible that people who stick with a workout routine aren’t just blessed with unlimited motivation or discipline? What if they like exercising almost as much as you enjoy watching Reacher ? Now that’s a great question to ask. Stick with me, and we’ll talk about four things you can do so that you never need to rely on motivation or discipline to get in your exercise.

1) Enjoy What You Do

Think back to when you were a child. You probably got plenty of exercise. Whether that’s from playing hide-and-seek with friends, riding bikes down dangerous hills, or playing street football, you burned a ton of calories as a kid…playing games. You never needed motivation, you never needed discipline (I mean, I got disciplined, but that’s another story) to do those things. You just did them because they were fun. What if we applied that same logic to exercise today? Do you find 45 minutes on a treadmill fun? Maybe if you’ve got a good playlist, podcast, or TV show to watch.

But if being on the treadmill makes your music, podcast, or TV show feel like it’s on half speed, you probably don’t enjoy it all that much. Don’t fight your nature. Do the things you actually enjoy that get you moving your body. If I were a more savvy business owner, I would tell you that the only way to reach your goals is through East Lansing CrossFit. But…some people don’t like doing CrossFit. �� I can’t comprehend that mindset, but who am I to judge?

If you enjoy basketball, go shoot some hoops. If you like playing tennis, go play tennis. It doesn’t matter if you’re not “in shape” enough to be really good at those things, just go do them…because you enjoy doing them!

2) Pick Something You’re Good (or Decent) At

We all know what it’s like to go somewhere and be the worst at something. You often feel like everybody’s staring at you (they’re probably not). But we don’t like that feeling of just not being adequate at some skill.

Contrast that with an activity that you’re relatively good at. Maybe in a competitive setting, you can beat some of your friends most of the time. When you do that activity in public, you don’t feel awkward. You might even think that if people are staring at you, they’re admiring your skill. It’s possible!

Between these two situations, which one are you most likely to do day in and day out? Of course, the one you’re relatively good at. So, maybe if you’re not so good at running on the treadmill, go lift some weights. You might look over and realize you’re lifting about as much as everybody else. You’re holding your own and you don’t feel out of place in that setting.

As a plug for CrossFit, every day we walk in and look at the workout and think, “I’m good at X movement, but I’m not too great at Y movement.” So, you take the stuff you’re good at with the stuff you’re bad at, and in the end, you’re just okay at it. Welcome to CrossFit, where almost everybody is in the same boat. But then, every now and then, you see a workout that has ALL THE MOVEMENTS you’re actually good at, and you crush the workout. Those are great times!

3) Do What’s Convenient

Okay, so you’ve determined that you LOVE competitive underwater badminton AND you’re pretty decent at it too! Here’s the catch. You have to drive 75 minutes to the nearest facility. And also, they have like three parking spots, so it takes a while before you can park your car. Oh, and the person that checks you in at the front desk just doom-scrolls the Gram and takes several minutes before they let you into the building.

Is this something you’ll be able to do every day? Not likely.

So it’s best to pick something that might be near home or work, or at least on the way. Don’t let the logistics become a barrier.

That being said, it doesn’t need to be the most convenient option. Sometimes, you might drive 10 or so more minutes to go to a place where you might like the people more, or the facility is nicer, or anything else you might value.

4) Be Prepared

I can’t tell you how many times I have been flummoxed because I ran out of the house really quickly and forgot to throw some piece of gym clothing into my bag. It’s terrible to arrive at the gym, go to change clothes, and realize that you don’t have a shirt to wear. Some people might not be bothered by this (ahem, Jake), but most of us would feel a bit awkward in February in Michigan, already shirtless in the warm-up.

One thing that works for me is a checklist stored on the phone that lists out every item you’ll need. Some people might prefer to print this and put it next to their gym bag. Over time, the checklist will become second nature to you, but especially if you’re new to working out, it’s a really helpful tool to make sure that nothing derails your progress.

Conclusion

Motivation and discipline get too much credit and blame for success and failure in the gym. In the end, it all comes down to flowing with your nature, not trying to fight it. Do the things that you enjoy. Do the things you’re good at. Do the things that are not a burden to do. And have everything you need prepared. Make your life easier, not more difficult. Make your life more fun, not more boring.

How to Start Working Out Safely

Sun, 29 Sep 2024 22:30:00 GMT

So, you’re ready to hit the gym but worried about injuries? Totally normal. Lots of people walk in with old injuries or concerns about getting hurt. But don’t worry, working out safely is possible. Here’s how you can start your fitness journey while reducing the risk of sidelining yourself.

Warm Up Like You Mean It

Starting your workout with a proper warm-up is a must. This isn’t just something trainers preach for fun. A good warm-up boosts blood flow, improves flexibility, and gets your body ready for what’s coming. Light cardio—think jogging or jumping jacks—and dynamic stretches do the trick. It doesn’t have to be long, but it does need to be done.

Progress Slowly but Surely

We all want quick results. But pushing too hard, too soon? This is one of the more common causes of injury. Gradually increase your workout intensity, duration, and frequency. This gives your body time to adapt and helps you avoid overuse injuries. Fitness is a marathon, not a sprint. And seriously, leave your ego at the door. You might see someone half your size lifting more than you. That’s okay—they’ve been doing this for a while. You’ll get there too. Just don’t risk it all by trying to match them too soon. If you get hurt, you’ll be out of the game longer than you want and that smaller person will still be lifting heavier than you. Not worth it.

Watch Out For Traffic

It is an unfortunate fact that many joggers and cyclists are hit by cars each year causing severe injuries. Unless you’re an avid runner or cyclist, it makes sense to limit the risk of auto-related injuries by working out in a setting that limits the exposure to vehicles.

Nail That Form

Bad form isn’t just a rookie mistake; it increases the likelihood of injuries. Learning the correct technique for each exercise is non-negotiable. At East Lansing CrossFit, our coaches prioritize form for your safety first. Efficiency and performance come later. If you’re not sure about something, ask a coach or watch instructional videos. Proper form targets the right muscles and keeps unnecessary strain off your joints.

Listen to Your Body

This is big. Your body knows when something’s wrong. Don’t ignore pain. Discomfort in a workout is normal, but sharp or lingering pain isn’t. If it doesn’t feel right, stop and figure out why. No need to push through pain just to say you did—no one’s impressed if you’re benched for weeks afterward.

On the other hand, if you do encounter pain, don’t just lie down and not move for the next week and a half. Assess it. Does it get better with movement? If so, lighten the load, maybe reduce range of motion. Some injuries get better by limiting movement, some injuries get better with more movement. Being aware of what your body is telling you can help you work with a professional to recover as quickly as possible.

Rest and Recover

Rest days matter as much as workout days. Muscles need time to repair and grow stronger. But rest isn’t about adding stress. The best advice? Recovery days are about subtracting, not adding. If you’re going to an intense hot yoga class because you think it’s recovering you from lifting, think again. That intensity can keep you from recovering fully. If watching an intense thriller has you on edge, maybe watch something lighter instead. Psychological stress also affects physical recovery. Rest up. Your body and mind will thank you.

Stay Hydrated

Water is more than a thirst quencher. It’s essential for muscle function and preventing cramps. Drink before, during, and after workouts. Staying hydrated keeps everything running smoothly.

Gear Up Right

Quality gear matters. Proper footwear gives your joints the support they need. Gymnastics grips? A must if you’re hitting the pull-up bar. A blister from not using them can cause pain for your next few workouts. Don’t skimp here—good gear protects you and helps you perform your best.

Strengthen Your Core

A strong core stabilizes your entire body. It improves balance, stability, and reduces your risk of injury. A solid core supports every move you make which is why you will see lots of core-building exercises programmed into any good fitness regimen.

Mix It Up

Doing the same workout all the time? Boring, but also surprisingly risky. It can lead to repetitive strain injuries. Change things up. Mix in cardio, strength training, and flexibility work. Cross-training keeps it interesting and prevents overuse injuries.

Take Care of Your Skin and Nails

We work hard, and sometimes our hands feel it. Nothing worse than jumping on a pull-up bar only to feel a burning pain from thick calluses. No need to go to a fancy salon, just grab a pumice stone, emery board, or even a sheet of sandpaper from the garage. File those calluses down a bit. Don’t remove them completely—just thin them out so they’re less painful and less likely to rip.

Cool Down

Just like warming up, cooling down is essential. It gradually lowers your heart rate and stretches your muscles, preventing stiffness and improving flexibility. Take a few minutes to cool down at the end of your workout. You’ll be glad you did.

Keep Learning

Fitness isn’t static; it’s always changing. Stay educated on new techniques and injury prevention. Read articles, attend workshops, or chat with our coaches. The more you know, the safer and more effective your workouts will be.

By following these tips, you’re setting yourself up for a safer and more effective workout routine. No form of exercise comes with no risk of injury, but with the right approach, you’ll minimize your risk and keep moving forward.

How Many Calories Should I Eat Per Day?

Sun, 22 Sep 2024 23:24:00 GMT

Key Points

Getting the right amount of calories is like Goldilocks finding the perfect porridge: too few, and you’re starving; too many, and you start to question if you accidentally shrunk your clothes in the laundry again. Striking that balance can help you feel great, look your best, and hit those health goals—whether you’re aiming to lose, gain, or maintain weight. In this post, we’ll dive into figuring out how many calories you’re currently consuming, how many you need to lose weight, and how many to gain weight.

Part 1: Estimating Your Current Calorie Intake

To know where you’re going, you need to know where you are. The first step is to assess whether your body weight is relatively stable. If it is, that means you’re eating roughly the same number of calories that you’re burning. You also need to consider your activity level. Are you sitting at a desk all day, or are you lifting heavy things and sweating through your gym clothes regularly?

Once you’ve got a handle on that, you can use your body weight to estimate your daily calorie intake. Multiply your current weight by 12 if you’re mostly sedentary. For those who are gym regulars or have a physically demanding job, you can multiply by 15. Most of us will fall somewhere in between.

(Sedentary) Current Body Weight x 12 = Calories Consumed = Calories Burned

(Highly Active) Current Body Weight x 15 = Calories Consumed = Calories Burned

If your body weight has been creeping up over time, it’s likely that you’re eating more than this calculated number. The faster you’ve been gaining weight, the more you’re probably overshooting your calorie needs.

Part 2: Calculating Calories for Weight Loss

If you’re looking to lose weight, the calculation is similar to the one above, but you’ll use your goal weight instead of your current weight. To lose weight faster, you can multiply by 12, but for a more sustainable approach, go with 15.

(Aggressive Weight Loss) Goal Body Weight x 12 = Calories Consumed < Calories Burned

(Sustainable Weight Loss) Goal Body Weight x 15 = Calories Consumed < Calories Burned

After you get your target number, you’ll know how many calories to eat per day to reach your goal weight. A good strategy is to compare this target with your current calorie burn that you calculated in Part 1 and see how much you need to cut out. Let’s say you need to trim 500 calories a day—maybe swap that regular soda for water or a diet version.

Sustainability is key. If your calculation tells you to cut more than 1,000 calories a day, pump the brakes! Such a drastic cut can make you feel deprived and lead to burnout. When motivation dips, it’s all too easy to slip back into old habits.

Part 3: Calculating Calories for Weight Gain

For those looking to bulk up—yes, there are people who want to gain weight—the process is much the same as the weight loss calculation. This time, subtract your current calorie intake from your goal intake to find out how many extra calories you need to consume.

Aim to get those extra calories from high-protein foods to support muscle growth. Adding calories through fats and carbs will increase your weight too, but it might not be the kind of weight you’re aiming for.

Part 4: The “Calories In, Calories Out” Debate

You might have heard people on the internet saying, “Calories in doesn’t equal calories out.” Let’s clear that up: in controlled studies where every morsel is accounted for, people in a calorie deficit inevitably lose weight, and those in a surplus inevitably gain. In the real world, though, things get tricky because many people are not accurate with their portion sizes. It’s amazing how much food can sneak in without us noticing—ever measured a tablespoon of oil? It’s a lot smaller than you think!

Conclusion

Figuring out how many calories you need can be a game-changer for achieving your health and fitness goals. Whether you’re trying to lose weight, gain muscle, or simply maintain your current physique, knowing your numbers can make the process a whole lot easier—and more successful. And remember, sustainable changes beat drastic ones every time. It’s all about progress, not perfection!

How weight loss is exactly like football

Mon, 16 Sep 2024 16:59:00 GMT

As summer fades into fall, the world around us transforms in gentle, comforting ways. The air turns crisp, carrying the earthy scent of fallen leaves, while trees burst into shades of orange, yellow, and red. And also…

FOOTBALL. IS. BACK.

Nothing against pumpkin spice, but it’s got nothing on the gridiron.

…And this is like losing weight how?

Hear me out. In football, you have offense and defense. Offense is where you try to score points, defense is where you try to prevent your opponent from scoring points. When losing weight, you have exercise and diet. Exercise is like offense where you’re taking action to achieve your goals. And basically everything else is defense.

If you’ve ever watched a football game, you’ll know that teams spend roughly half the game (30:00) on offense and the half on defense (30:00). If you’re watching a game and a team’s offense is on the field for 20 total minutes throughout the game. They likely lost…badly.

So now let’s come up with a scenario. Let’s say you’re the head coach of your favorite team (that would make me Sean McVay ), but the Commissioner has imposed a new rule on your team and your team only. In a 60:00 game, you’re only allowed to be on offense for 2:30, which means you have to play defense for 57:30—thanks a lot Roger Goodell. This is going to be a really tough game to win.

Well guess what? When losing weight, it’s reasonable that you’ll only get about 1 hour per day where you can exercise, which means that 23 hours you’re on defense. This is basically getting the equivalent of 2:30 of offense in a football game.

To win at the game of weight loss, we’ll need to embrace the old football saying, “the best offense is a great defense.” We’re going to need a world-class defense, and this is how we’re going to build it.

Sleep

In the weight loss game, sleep is your tackling—the key to slowing down the opposition and staying in control. Yet, so many Americans are getting burned because they aren’t getting enough sleep. Studies show that about 1 in 3 adults in the U.S. aren’t hitting the recommended 7-9 hours of sleep each night . Instead of resting, they’re awake, and guess what? That extra awake time often means more snacking and calorie consumption. Just like giving the other team too much possession time, staying up late opens the door for more opportunities to make bad diet choices.

It gets worse. When you’re chronically underslept, the hormones that control hunger and fullness—ghrelin and leptin—get out of whack. Ghrelin, the hormone that makes you feel hungry, ramps up, while leptin, the one that signals fullness, goes down. This hormonal imbalance makes you crave more food, even when you’re not truly hungry. It’s like sending your players back onto the field after a big tackle without giving them time to catch their breath. They’re exhausted, and now, they’re not ready to defend the next play.

So, by getting enough sleep, you’re tackling effectively—giving yourself the chance to recover and stay strong, making sure your defense doesn’t crack under pressure.

Diet

When it comes to weight loss, your diet is like having a top-tier secondary pass defense. Just like how a solid secondary can prevent the opposing team from making big plays down the field, a smart diet will keep you from overconsuming calories. Sure, we have to eat—just like a defense can’t stop every single yard gained—but the goal is to limit the damage. By managing how many calories you’re consuming and focusing on quality, you’re preventing the “big play” that could set you back on your weight loss journey.

But it’s not just about counting calories; it’s about being prepared. You’ve got to know what your biggest cravings are—those tempting high-calorie foods that can blow right past your defense. This is like watching game tape before the big game. If you know what to expect, you can strategize and not get caught off guard when a craving hits. For example, if you know you always crave something sweet at night, you can plan ahead by having healthier alternatives ready, like a piece of fruit or a yogurt instead of that pint of ice cream. It’s all about knowing your weak spots and being ready with better choices.

A great secondary doesn’t just react; they anticipate. They’ve studied the tendencies of the opposing quarterback and wide receivers so they’re ready to block or intercept a pass before it even happens. In the same way, by knowing your own eating habits and cravings, you can anticipate and counter them with healthier, more nutritious options. This is how you stop the big calorie plays from happening in the first place and keep your weight loss defense strong.

Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis, or NEAT, is the energy you burn doing everyday activities that aren’t considered traditional exercise. Things like walking around the house, fidgeting, cleaning, or even taking the stairs instead of the elevator all fall under NEAT. While these actions may seem small, they add up and can make a significant impact on how many calories you burn throughout the day. It’s like the secret weapon of weight loss—calories burned without even hitting the gym.

In football terms, NEAT is like your defense being able to score points through a Pick Six. When your defense snags an interception and runs it back for a touchdown, that’s bonus points for your team without needing the offense on the field. Similarly, NEAT is burning calories without having to put in the effort of a full workout. Think of it as free points towards your weight loss goal!

Just like how forcing a fumble and recovering it for a touchdown can swing the momentum of a game, incorporating more NEAT into your day can tip the scales in your favor when it comes to weight loss. Small things, like standing while working or taking a short walk during lunch, can make a big difference over time.

The more NEAT you can add into your daily routine, the more “points” your defense scores, and the easier it is to stay ahead in the weight loss game—even when you’re not on offense. It’s all about taking advantage of every opportunity to burn calories, just like a defense taking every opportunity to score!

Exercise

Now that we’ve assembled a smothering defense that would make the ’85 Chicago Bears look like the second-string defense of your high school’s JV team, it’s time to take control of the game and start racking up those points. We need an offense that can strike at will. I’m talking “Greatest Show on Turf” status (Jeez, Kolby, another Rams reference?).

When it comes to weight loss, exercise is your offense—the part of your game plan where you score points and make real progress. Just like any good football offense, a solid exercise regimen needs to be performed at a high intensity. This is the no-huddle, up-tempo attack that keeps the defense on its heels, constantly burning calories and building endurance. High-intensity workouts push your body to its limits and force it to adapt, much like a team pushing for that game-winning drive.

Strength training is another key piece of a winning offense. You don’t just want to move the ball—you want to dominate the line of scrimmage. Strength training builds muscle, which not only makes you stronger but helps you burn more calories even at rest. Think of it like having a powerful run game that controls the clock and wears down your opponent. Incorporating weights or bodyweight exercises into your routine ensures you’re building lean muscle that boosts your metabolism.

Lastly, just like any successful offense needs to have fun and chemistry on the field, your workout should be something you actually enjoy doing. Whether it’s CrossFit, running, cycling, or swimming, finding an exercise you look forward to is crucial. When you love what you’re doing, it doesn’t feel like work—it feels like playing the game you love. So, mix it up, find your passion, and let your offense run wild. With the right balance of intensity, strength, and enjoyment, you’ll be racking up points in no time.

Coaching

No great team can succeed without a coach to guide them. A coach orchestrates the game plan, keeps you accountable when you slip, and pushes you when the going gets tough. They know how to help you stay focused on your goals and adapt when things don’t go as planned. At East Lansing CrossFit, that’s exactly what we do—our expert coaches are here to support and motivate you every step of the way without having to bite off any kneecaps . Ready to get in the game? Sign up for an intro session using the link below, and let’s start building your winning strategy today!

The Vital Role of Mental Health in Achieving Fitness Goals

Mon, 08 Jul 2024 03:01:00 GMT

When it comes to reaching our fitness goals, we often think about the physical aspects first. We talk about the best workout plans, the importance of a balanced diet, and getting enough sleep. But there’s another crucial piece of the puzzle that often gets overlooked: mental health.

Let’s be honest. Life can be incredibly stressful. Many of us are juggling work, family, and personal commitments, often feeling like there aren’t enough hours in the day. Add to that the pressures of social media, financial concerns, and world events, and it’s no wonder so many of us are feeling overwhelmed, anxious, or even battling depression. These mental health challenges can make it tough to find the energy and motivation to prioritize fitness.

For those of us who are struggling, it might seem impossible to find the drive to work out regularly. The idea of hitting the gym when you’re already exhausted or feeling down can feel like a mountain too high to climb. But here’s the thing: taking care of your mental health is just as important as lifting those weights or hitting your cardio targets. In fact, it might be the key to finally achieving your fitness goals.

Why Mental Health Matters

Motivation and Consistency: Let’s be real: staying motivated is hard, especially on those days when your couch looks way more inviting than the gym. Your mental state plays a huge role in how motivated you feel to work out and stick to your routine. When you’re in a good place mentally, you’re more likely to get up and get moving. But if you’re dealing with mental health issues like depression or anxiety, finding that drive can feel like an uphill battle.

Stress Management: Ever noticed how a good workout can make you feel like a million bucks? That’s because exercise is a fantastic stress-reliever. Physical activity releases endorphins, the “feel-good” hormones that help combat stress and improve your mood. High stress levels, on the other hand, can lead to poor eating habits, sleep disturbances, and a general lack of motivation to stay active.

Mind-Body Connection: Your mind and body are a team, and they work best when they’re both in top shape. Practices like mindfulness and meditation can enhance your workout performance by improving your focus and body awareness. This connection helps you push through challenging workouts and recover more effectively.

Balancing Mental Health and Fitness

Set Realistic Goals: Avoid setting goals that are so ambitious they’re impossible to reach. Instead, aim for small, achievable milestones. Celebrate each victory, no matter how small, to keep your spirits high and your motivation strong.

Incorporate Mindfulness Practices: Adding mindfulness practices like yoga or meditation to your routine can help you stay present and focused. These activities not only improve mental health but also enhance your physical performance.

Seek Support: Whether it’s through therapy, talking to a friend, or joining a support group, seeking support for mental health issues can make a significant difference. Remember, there’s no shame in asking for help.

Listen to Your Body: Pay attention to how you’re feeling mentally and physically. If you’re feeling overwhelmed or exhausted, it’s okay to take a break. Rest and recovery are essential parts of a healthy fitness routine.

Create a Positive Environment: Surround yourself with supportive people who encourage your fitness journey. A positive environment can boost your mental health and keep you motivated.

Wrapping It Up

Achieving your fitness goals isn’t just about physical strength and endurance; it’s also about mental resilience and well-being. By prioritizing your mental health, you create a solid foundation that supports and enhances your physical fitness efforts. Remember, a healthy mind fuels a healthy body, and together, they empower you to reach your fitness aspirations.

When you understand and embrace the connection between mental health and physical fitness, you can create a more balanced, sustainable, and fulfilling fitness journey. So, take care of your mind as much as your body, and watch how it transforms your path to achieving your fitness goals.

By focusing on both mental and physical health, you’re setting yourself up for success. Let’s make this journey not just about getting fit, but about feeling good, inside and out.