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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 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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