The Travelers Workout

Tis’ the season where it seems that no matter what we can’t make it into the gym. We have taken some time to get a couple of workouts together that you can get done in 20-30 minutes with minimal equipment.

These workouts should all start with a brief warmup and can be done in a hotel room or gym, your parent’s basement, or even at home with your party guests?!?

Warm-Up

Download a free workout timer on your phone or use your phones built-in timer

30 sec each (2 times through)

Jumping Jacks

Mountain Climber L (Stretch)

Mountain Climber R (Stretch)

Air Squats

Sit-ups

Plank (3x Through)

15s each

Plank/Superman/Right Side/Left Side

Workout A

7min clock, how many rounds can you do?

7 situps

7 squats

7 push-ups

Workout B

(3 times through)

20 Lunge Steps

20 Air Squats

20 Burpees

Rest 2 min

Workout C

(Download a Workout Clock that has Tabata, 20 sec on 10 sec off)

Tabata is 8 rounds of :20s on/:10s off followed by 1 min rest, then to the next exercise

Pushups

Hollow Hold

Squats

Plank

Tag us in your social media post @crossfitkv or #kvstrong with the workout you did, we would love to hear what you got done

Weight loss results and scale frustration

Anyone here ever have their morning ruined by the number on a bathroom scale? ‍

​No judgment from me… it makes total sense.

​You bust your ass for a few days or even a week, step on the scale to bask in the glory of your progress, only to suffer that gut punch… the number is up, not down. How is that even possible?!?! You worked so hard.

You’re not alone in this experience or this feeling.

Frustration with the scale is a major contributing factor to why many people give up on their goals. You have to feel like you’re making at least some progress - otherwise, what’s the point?

Recognize though, a single measurement on the scale is of very limited value for assessing your progress.

No… I’m not writing to tell you that the scale is up because you built muscle this week. That’s BS. Over the short period of a few days, you DID NOT put on multiple pounds of muscle. Not possible.

If not muscle, then what? Did you really gain fat? That’s probably not it either.

The number the scale spits out is a lot like that “feels like” temperature. It’s affected by so much more than just body fat and muscle mass.

You have a bladder that fills with fluid, you have a digestive tract that at any given time contains varying levels of excrement and the amount of water your body holds changes by the minute.

The problem is, we don’t think about any of that when we hop on the scale. We just see the number and either celebrate or get bummed.

When you think about it though, a drop in weight might just be due to dehydration. Is that truly a cause for celebration?

On the flip side, if you recently ate, that food is currently being digested, that fact alone will lead to a higher number on the scale, but that’s no reason to get upset, right?

I know things like hydration status and a recently consumed meal may seem small, but they are the primary drivers of those short term weight changes that drive you crazy.

Carbohydrate consumption, sodium intake, stress levels, sleep, alcohol and hormonal fluctuations all affect your fluid retention and can lead to weight fluctuations of 5-10 lbs in most people.

5-10 pounds ?!?!?!

Though these are very real weight changes that show up day to day on your scale, they don’t reflect the underlying fat you’ve lost or muscle you've built.

So, let's go ahead and pump the breaks with that frustration.

Should we throw out the scale then?

I don't think so. Though the scale can be flaky for measuring body comp progress, that doesn’t mean it has no value. We actually use it all the time with our clients. But you have to recognize that it’s a noisy measurement of your progress.

In a given week, you might stand on the scale and see measurements of 175, 179, 172 and 174. Nearly all of those fluctuations are driven by water and the other factors outlined above, not underlying body composition changes.

With large fluctuations like that, how is it possible to track true progress with a scale? There are a few keys:

Scale Tip # 1

Use longer time scales. If you lose 20lbs, that’s going to show up regardless of the fluctuations present. Sure, your scale might indicate you lost 22 or 18 lbs, but enough time has past and change has occurred that a change that large will be clear.

Scale Tip # 2

Be consistent as possible when weighing yourself. That means, don't weigh yourself on a Tuesday evening right after you worked out and then a Sunday morning after a night of debauchery with your friends. Those are all going to be way different.

Pick a couple days, like Monday and Friday. Stick to them. Take your measurement first thing in the morning, right after you use the bathroom, but before having anything to eat or drink. These measurements will still contain fluctuations, but you're doing your best to minimize them this way.

Scale Tip # 3

Use averaging. I’m not going to go too far off in the weeds on this but, instead of caring about the number each day, instead look at the average over a few measurements. This approach provides a much more accurate representation of your actual weight change.

Now, I’m not suggesting you create a spreadsheet and calculate a running average. But you could take an approach like I personally use with my smart scale.

Many people buy smart scales for all the bells and whistles they claim to provide, like the ability to measure body fat percentage. In my opinion, that’s a bad reason to get one of those scales - those measurements are horribly inaccurate. Why a smart scale then? I use it for averaging.

Each morning I get up, half asleep, I empty my bladder, then stand on the scale. Most days I don’t even look at the number. Who cares, right? That’s a noisy representation. At the end of the week though, I get an email that tells me my average and the trend. This is a much more reliable method for tracking progress and you take your day to day emotions out of the mix too.

Final Thoughts

At the end of the day, the scale is one of the best tools you have to measure progress at home. It is a flawed tool for this purpose though. If you recognize those limitations, understand how to overcome them, not let the day to day noise get you down, then you’ll go far.

5 Tips To Get Fit Over 50

1. Focus on the Process

While you can still see amazing results in your 50s, it is far more significant to build out a healthy living pattern. You are not going to see results as quickly as you did when you were younger. As we age, it is more difficult to burn fat and build muscle.

 If you make yourself process-driven rather than focusing on the results that you are looking for, you will develop habits that will perpetually help you be healthier and in better shape.  

If you focus on the process, you will have the right pattern. Then, you can adjust the diet and exercise variables to fit your goals as they evolve.

2. Focus On How the Workout Feels

Realize that regardless of age, what we are capable of can change on a daily basis. It is certainly appealing to look at your workouts and look for a linear progression from workout to workout. However, regardless of age, progression does not work exactly like that.

 It is more like the way the stock market progresses; it has peaks, valleys, and plateaus. With each workout, you should take your time and view your workouts more as easy, medium, and hard days. Don’t worry if the weights you use from one workout to another drop, focus on the specific level of intensity you are training with.

 Depending on how your body feels that day, what you can do may change. In your 50s, it becomes far more difficult to add muscle. No matter if you are a man or woman, your body’s natural testosterone levels have dropped.

3. Lift Lighter, Focus on Volume, and Muscular Contraction

When you first thought of weightlifting, especially if you are a man, you look at the amount of weight you are lifting as the key indicator of your progress. STOP THAT! You are 50-plus now. I hate to break it to you but the concept of consistently increasing the weight you are using on a regular basis will lead you on the road of injury.

 Instead of using that variable to determine how good or bad a workout session is, use how the muscles feel or how many reps/sets you did with the weight. Attempt to get the deepest muscle contraction that you can possibly get while using the lightest weight and perfect form.

 Lifting heavy with low volume places more stress on the joints. Working with lower percentages of your single rep maximum effort will help protect your joints. You can get an amazing workout and progress your strength and gain muscle while training with a lower intensity and a higher volume. Instead of focusing on the amount of weight that you are lifting, focus on the muscular contraction that you are getting from the lift.

4. Don’t Get Hurt

I don’t care who you are or what your specific goals are, nothing slows progress more than getting hurt. You are 50-plus now. There is no need for you to ego lift and be a hero in the gym. You need to take care of your body.

Progress slowly, always listening to your body and if something doesn’t feel right, figure out why. An injury can limit you both in your training and in your everyday life. Always listen to your body.

 Over the years, your body has developed different imbalances and movement patterns. Understand that these imbalances can impact the way that you perform exercises and at times the exercises that you can perform. It is important that you listen to your body and pay attention to the objective of the exercise.

5. Make Recovery a Focused Part of Your Program

You are now at a point in your life where you have enough going on that if you don’t plan it, it doesn’t happen. You need to look at recovery not simply as a passage of time, but rather as an active part of your program that is necessary for you.

 Recovery can take on many forms from working with professionals like a massage therapist, physical therapist, or chiropractor, and can also be an activity you perform like stretching every morning, meditation, yoga, and foam rolling. A complete program will incorporate both of these.

 Your training is only a small part of your overall fitness and health program.

 Even if you are not feeling any issues currently, you should consider working with professionals to aid in your recovery. Working with professionals on the prevention of injuries can and will improve your training, and help you be healthier and feel less pain.

 Regardless of what your goals are,  you can see amazing results beyond your 50th birthday. However, when you are getting started, you should shift your focus to help ensure your longevity and health.

Is CrossFit the same at every CrossFit gym? - Brighton, MI

What is CrossFit?

CrossFit is a workout method characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.

The magic is in the movements. Workouts are different every day and modified to help each athlete achieve his or her goals. CrossFit workouts can be adapted for people at any age and level of fitness.

Are all CrossFit gyms the same?

CrossFit isn't a franchise (like your local Pizza Hut); instead, it’s an affiliate. That means every box has its own individual programming and style. It’s not one-size-fits-all. CrossFit is a brand that allows each gym to create their own workouts, culture, and goals.

What KV’s CrossFit class is like

Kensington Valley’s CrossFit classes last an hour, broken down into four different components: a warm-up, strength or skill, workout of the day or WOD, and cool down or mobility session. We perform workouts at relative intensity at each individual’s pace. At Kensington Valley our workouts are prescribed at varying intensity levels with the majority at 85% percent intensity level. That means you leave feeling great and ready to tackle the day not dead and completely sore where you cannot function the rest of the day. That is what sets us apart from other facilities in the area. We have taken the approach of general fitness and health above all else. By focusing on science and effective mixture of intensity levels (heart rate training zones) we can complete a healthy well-rounded person.

Interested in trying out a free class. We offer 2 free drop-in classes to see if CrossFit is a good fit for you. Text/Call 810-545-7701 or email crossfitkv@gmail.com to claim your free trial.

Are you going to get injured doing CrossFit?

A common theme we hear all the time. The answer is…it depends. The likelihood of being injured doing CrossFit is not any more likely than being injured running, skiing, yoga’ing it up, or in a boot camp class.

First, let’s define what we want to call an “injury” in this article: hurt, pain, impairment, disablement. In my experience what we would describe as an “injury” CrossFit comes from two places: 1) inactivity —> to activity and 2) poor coaching (pushing movements/weight the body is not ready for).

#1 is BY FAR what we see most often, but the least recognized by people coming in. A person going from very little or no activity is going to experience sore and tight muscles. Those tight muscles if not addressed will continue to tighten over time and eventually lead to a place where a person is now in constant pain (now associated with something torn). This is where the misconception is. 98% of the time when we prescribe rolling, stretching, massage, fascial stretch therapy, AND the person follows the prescription. We see the pain dissipate within days or weeks. If the prescription is ignored the pain will not go away, it will limit the range of motion or ability to work out, and ultimately that pain will be associated with an injury. And now the association of doing CrossFit and getting injured is real.

#2 poor coaching and pushing movements and weights onto people who are not capable at that time OR someone goes against advice and is uncoachable. Technical ability is always first. Slowing down is not sexy, lifting baby weights over and over is not IG worthy, but it is what keeps you safe and able to do it over and over.

True injuries don’t happen very often in CrossFit. Less than what I can count on one hand in 10 years.

A true injury in CrossFit typically come from poor coaching or poor choices.

If you want to be successful long term find yourself quality coaching.

If you are in pain ask a coach for a prescription of stretches/rolling or a referral to a professional massage therapist/bodyworker. Then DO IT.

CrossFit is a methodology that combines weight lifting, bodyweight movements, gymnastics, and conditioning (cardio). With that combination done all together, it is the best in the world at creating someone who is fit and can live a high-quality healthy life outside the gym.

Not Getting Results?

Many of us invest a lot of time and money into our workout. We spend hours at the gym, invest in expensive apparel and gadgets and sometimes even hire a personal trainer.  But why is that that despite the billions of dollars going into fitness every year nearly everyone is complaining about not getting to their goals? Why is it that the person on the next spinning bike still looks substantially the same even though he/she has been diligently working out for years?  In most such cases the problem is found in one, some, or all of the following factors: 

• Overtraining

• Training wrong (too much weight or cardio training)

• Wrong nutrition

• Underlying health issue such as pre-diabetes or thyroid issue

Metabolic analysis provides an excellent tool to determine the right dose of exercise and prescribe accurate diet planning.  The additional and very valuable benefit of this type of analysis is that it can also detect latent metabolic diseases that are not only preventing clients from reaching their goals but also pose a serious health risk in the future. 

We have the equipment and staff to metabolically test right here in Brighton, MI. If you are interested in finding out more please email us at crossfitkv@gmail.com.

I Ate The Donut Today

This morning I ate my breakfast and ate some of my lunch for breakfast. It was that kind of a day. In the breakroom, there were two small delicious donuts that looked amazing. I almost grabbed one… a chocolate covered cake donut. It would have been delicious.

For just a second I weighed my options. I could easily cut something out later and make everything equal out. But then I remembered that losing weight is challenging and it means giving up some of the freedoms you had when you just are maintaining your weight. The difference in losing or maintaining your weight could be as simple as 200 extra calories a day which is about the same as one serving of peanut butter.

Let’s talk about the ugly truth about weight loss.

#1 it’s not exactly fun. Cutting out things you like to eat, forcing yourself to be more active or to go workout, passing on the alcohol while out with friends. Who wants to do any of that.

#2 One-pound = 3500 calories. The means we need to create 3500 calorie deficit for every one-pound we want to lose. (This is the over simplified version.) That’s a lot of calories considering I watched the stats from 165# male do 100 burpees and he burned 42 calories during exercise. That is one bite size small snickers…think about that for a minute.

No one can make me eat better, no one can force you to eat better, you must decide for yourself and then follow the guidelines. Why are we here – to help guide you. We have the formula. But I cannot sit on your coach and force you to meal prep, or make good decisions, or to not eat the donut. (Well I can but that costs lots of money and you must live with me.) We are here to help you and we have the formula.

5 Quick tips to help with weight loss:

1. Get rid of all foods with “added” sugars in them

2. Ditch the processed foods, they add up fast calorie wise and usually don’t offer a good return

3. Drink 64+ ounces of water a day

4. Get 7+ hours of sleep

5. Log your food for a few days so you can see how much you are eating, then add or subtract based on what you find

PS. I watched my co-worker eat the donut at my first meeting…

Mondays with Mike Running at MAF in Washington DC

So with Ticker Training, we have been learning more and more about operating at a reduced heart rate close to our MAF. We have given most of our athletes this level based on the metabolic tests. Starting out running at your MAF can seem difficult and slow, but that’s ok, we are working on building an engine that can go for days and keep you healthy as an athlete.

So when you are thinking CrossFit is beating me up, there is a better way at Kensington Valley CrossFit. Since we are powered by Ticker Training out athletes are making great gains in the gym, setting personal records on lifts all while Building this aerobic engine.

So Mike says, where can you run to today?

How to Scale Murph

"Murph" the hero wod by CrossFit is in honor of Lt. Michael Murphy who died heroically protecting his platoon, is typically performed by many CrossFit gyms around Memorial Day. The volume of the workout is intimidating by many newer athletes and there are many options to "scale" the workout!

Whats In Your Shopping Cart

Have you been working out and not seeing the six pack abs you're looking for? Instead of looking in the gym, what’s in your shopping cart? This week with Kensington Valley CrossFit, Monday’s with Mike we are taking a look at what we are buying and eating. The food we eat is the base to any healthy life style. Let's start with a couple quick things, no processed food, no sugar, and stay away from sugary drinks (pop, juice, mixes etc). Most of our calories need to come from real meat, veggies, nuts, some starch, no sugar, and our grocery shopping should match that.

Roll and Stretch