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The Beginner’s Guide to CrossFit: Tips to Boost Your CrossFit IQ

The Beginner’s Guide to CrossFit: Tips to Boost Your CrossFit IQ

Many people are on the look out for the perfect food or a workout that will help them stay fit and fine. But with an increase in the activities one has to perform in a regular day, and the improper and inadequate diets that are being followed, fitness has become a matter of real concern.

There are plenty foods, exercises, and supplements that are available to improve your health and fitness, and CrossFit as a workout includes vigorous and intense movements. It’s a new trend amongst workout routines. But while many may have a rough idea about this form of workout, very few people would actually know the details. So, let’s get introduced to the CrossFit basics.

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What is CrossFit?

CrossFit was originally a strength and conditioning program first introduced for military special operations units, police academies, martial arts champion training and strong athletes worldwide. It consists of different kinds of challenging workouts that will help you prepare your body to face practically anything.

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Things that you may not know about CrossFit include:

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  • CrossFit workouts can be performed easily by all ages. Only people with a history of heart attack or stroke need to be careful while doing it.
  • Although CrossFit includes intense moves, beginners need not take the intense steps at first. If an individual’s capacity is found to be only 45 pounds, they must first begin with 45 pounds and later move on to higher weights and more intense training.
  • Since CrossFit is an intense workout, you will need plenty of motivation. Thus, performing CrossFit within a group or in an environment where people will cheer you on will motivate you to perform better.

Six tips to boost your CrossFit IQ

  1. Adequately warm up: Warm up is a necessary part of any workout. You cannot begin working out without warming up your body. This helps you to prepare your muscles for the movements during a workout. CrossFit – being more intense than regular forms of workout – requires more warming up since the muscles have to get ready for a series of vigorous moves. This will help prevent muscle injury. It’s best to reach your CrossFit class well beforehand and spend extra time warming up.
  2. Consult a physician first: As already mentioned above, CrossFit is an accepted form of workout that can be performed by anyone, with very few exceptions. However, people with a history of a heart disease are usually advised to avoid intense movements. If you still think you can perform well, consult a physician to know what’s best for you.
  3. Be regular: The standard timetable for CrossFit states that it should be performed three times a week, with one rest day in between. But this is a bit much for a newbie or a beginner. You will need to make a slow start to help you workout according to your muscle needs and capacity. The muscles need enough time to recover as well. Slowly building up your intensity will ensure you don’t feel tired easily and will help you cope with the further movements involved in the process.
  4. Master the techniques: Unlike regular workouts, you can’t simply increase weights in order to demonstrate an ability to do better. CrossFit focuses on techniques rather than the weight that is lifted. Don’t concentrate on the weights that you use, but make sure you master the techniques that you are making use of. Most importantly, a coach is the best person to advise you on the next stage of your workout progression.
  5. Muscle recovery: Like warming up, this step is also necessary. CrossFit makes you perform intense workouts that may cause you muscles to work more intensively. You need to give your muscles enough time to recover. Muscles usually take anything between 24 hours to 48 hours to recover naturally. But if you want them to recover sooner, a few stretching exercises after a CrossFit session will help you loosen up your muscles and reduce the amount of pain that you may experience later.
  6. A healthy diet: We all know that diet plays an important role in everything we do. You need enough strength and motivation to perform the exercises included in your CrossFit session. Thus, a nutrient-rich diet will help in strengthening your mind and muscles too. There are also a variety of natural workout supplements available that can assist the other foods that we eat.

What are the advantages of CrossFit?

CrossFit’s intensity has impressed a lot of fitness freaks who consider it gives the best workout results. The advantages of registering yourself for a CrossFit class and attending it regularly include:

  • A great community environment: Unlike a gym where you will be left to perform your own workouts alone, at CrossFit you will meet many more people like you and this will motivate you to do better.
  • Constant support by your coach: CrossFit is performed under the constant guidance of a well-trained coach. There is no fear of any injuries being caused since you are always watched and warned before something could happen.
  • A competitive environment: CrossFit doesn’t only include weight lifting, it also needs you to master the techniques properly. Organized competitions will help you perform better and also master techniques that you may fall a bit short in.

CrossFit is an exciting way to work out and keep you fit. The only things that it requires are mental and physical strength. As mentioned above, some amount of motivation plus a proper diet will help you be prepared to face this challenging form of workout performed “in the box.”

Featured photo credit: Cross fit Workout via photopin.com

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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