Jesse Doe


Have you met Jesse

  • How long have you been a member of Nela Athletics?

About four years now.

  • What’s your favorite CrossFit/Ignite achievement?

Finally finishing a CrossFit Open!

  • How do you think you have benefited most from Nela Athletics?

I lift things properly now, and pay more attention to what I eat.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Hobby board gaming and occasionally playing my Jazzmaster

  • What is one thing people don’t know about you?

I’m a pretty good oil painter!

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Werner Herzog, Cormac McCarthy, and Neil Young

Harry Shin


Have you met Harry

  • How long have you been a member of Nela Athletics?

3 years

  • What’s your favorite CrossFit/Ignite achievement?

Completing the Pull-Up Challenge last February, and reaching a PR of 19 unbroken pull ups.

  • How do you think you have benefited most from Nela Athletics?

Accountability with my fitness and diet through community.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Watching and playing sports, watching movies, experimental cooking, trying out new restaurants.

  • What is one thing people don’t know about you?

I ran the beaches of South Korea naked… as a toddler.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Dwayne Johnson, Dule Hill, and Roy Choi

5 Superfoods To Boost Your Training


As an athlete, businessman or super mom you are always looking for a competitive edge. When it comes to your diet you should employ the same strategy. Superfoods are foods that have more benefit than the energy they provide from carbs, fat, and protein. Superfoods contain vitamins, minerals, and other key phytonutrients that support your training make these foods even more worth your while to eat. By incorporating these foods in your diet you are giving yourself an advantage in your training and recovery.

1.Reduce Soreness and Improve Healing with Tart Cherry

 

Tart Cherry extracts, powders, and juices have proven to be beneficial for athletes.

Studies have found numerous benefits including reduced muscle soreness after training,

Tart cherries are also naturally rich in melatonin, the hormone that helps regulate the sleep/wake cycle in our body. Consuming tart cherry extract in the evening after a training session should promote sleep and recovery.

Studies have shown benefit with doses of 16oz (480mL). Use that as a starting point and see if you can enjoy the benefits of tart cherry!

2. Metabolize Estrogen with Broccoli

High estrogen levels is not ideal whether you are a male or female athlete. Estrogen can promotes the gain of fat mass. Broccoli contains a substance called 3,3′-Diindolylmethane (DIM) that is capable of metabolizing free estrogen. Consume broccoli at any of your main meals. Just make sure to cook it properly to optimize digestion and absorption.

3. Recover Post Workout with Kiwi and Pineapple

Kiwi and pineapple are two great choices for a post workout carbohydrate. These fruits are high glycemic and will quickly replenish muscle glycogen and hydrate the body after training. They also contain high levels of antioxidants that help eliminate the waste generated from exercise. Pineapples contain enzymes that can aid digestion and compounds that benefit eye health. Both of these benefits very important to consider if you are training hard. Shoot for 1-2 cups of these superfood fruits immediately after exercise.

4. Control Cravings and Boost Your Health with Cinnamon

Cinnamon contains a powerful compound called cinnamaldehyde which follows into a class of antioxidants called polyphenols. Cinnamaldehyde has been shown to effect ghrelin secretion and gastric emptying of the stomach making it a great tool to support healthy weight maintenance. Cinnamon may improve insulin sensitivity, helping the body store more carbohydrates as glycogen, and preventing a sharp rise in blood sugar. It is also a powerful antioxidant that may help eradicate bacteria, viruses, and possibly even cancerous cells in the body. Cinnamon goes great on so many foods and is an easy way to incorporate its valuable benefits into your diet.

5. Gain Lean Muscle with Brazil Nuts

Brazil nuts are a superfood and can truly be a meal in themselves. They contain healthy fats, essential vitamins and minerals, fiber, and are a complete protein containing all 9 essential amino acids. Brazil nuts are high in the antioxidant and mineral selenium. Selenium has been found to improve levels of luteinizing hormone, which is required for testosterone production. Consume 2-3 of these nuts daily to get the required dose of selenium and all the other benefits of this supernut.

There you have it, 5 amazing superfoods for athletes. If you want to learn more about eating to improve your health and performance we would be more than happy to help!

 

Debunking 3 Big Stretching Myths


Stretching is one of the most misunderstood practices in the realm of fitness and sports performance. A long standing staple in many training sessions, it is commonly performed incorrectly, performed at the wrong time, or avoided for the wrong reason.

By the end of this article you should be able to see the benefits of stretching and how to place it into your routine. Let’s take a closer look at what stretching is, when to do it, and debunk 3 of the most common myths about stretching.

    • Myth #1 Stretching makes you weak.
    • Myth #2 Stretching should not be performed before exercise or sport.
    • Myth #3 Stretching increases risk of injury.

Myth #1 Stretching makes you weak.

Stretching is sometimes avoided entirely. Especially by athletes who are concerned with losing strength or experiencing a decrease in performance. Holding long static stretches before executing a high intensity lift or movement may have an impact on the stretch shortening cycle of the muscle.

Most folks however, are not going hold a long passive hamstring stretch and immediately pop up into a heavy set of back squats or deadlifts. Proper stretching of the muscle requires breathing, relaxation, and a parasympathetic state to be performed correctly. Odds are that what most folks consider stretching is more like jamming their connective tissues, ligaments, and joints into aggressive end range of motion and uncomfortably holding them there until the pain is overwhelming. The positions are wrong. The intensity is too high. The body doesn’t relax. Stretching is not achieved.

Performing proper stretching has actually been shown to IMPROVE strength as the muscle is able to contract properly and generate force through a greater range of motion. But when and how should it be done? Let’s move on to myth #2.

Myth #2 Stretching should not be performed before exercise or sport.

Stretching before exercise or sport can actually increase performance. The key is knowing how long to stretch. A meta-analyses of studies around stretching and the ability to generate strength or power in subsequent effort found some pretty clear data.

Holding stretches for less than 30 seconds had no negative effect on the ability to jump, sprint, or produce force in resistance training movements. Holding stretches for 30 seconds or longer lead to decreases in the ability to produce force with longer stretch times leading to more significant decrease.

Key Takeaway: Perform dynamic stretching and short duration static stretching before exercise or sport. Take the muscles through a progressively increasing range of motion to improve circulation and prepare the body for performance.

Myth #3 Stretching increases risk of injury

Based on the first two myths being debunked you probably know where this one is heading… The idea that stretching increases risk of injury is tied in with the lack of knowledge around proper timing and execution of stretching protocols. In fact in today’s society where we spend more time sitting, in poor positions, with our shoulders hunched and necks cranked forward as we peer at our cellphones and computer screens.

We’ve already established a dynamic stretching and short duration (< :30 seconds) static stretching routine can help prepare the body for performance, but there is a huge benefit to longer duration static stretching post workout and during active recovery sessions. By addressing some commonly tight muscles like the pectoralis or psoas we are able to correct our bodies posture and alignment. Stretching these two muscles helps provide stability to the hip and shoulder joints and can significantly decrease injury risk.

So now that we’ve debunked some of the common myths around stretching you should feel confident about incorporating stretching into your training. If you need help with stretching, mobility, or any other training needs consider connecting with one of our trainers to find a plan that works for you.

5 Common Mistakes in Low Carb Diets


High fat or low carb diets are a popular choice when it comes to styles of eating. Electing to eat more fat and minimize carbohydrate intake can be a great choice if you are trying to promote lean body mass, increase insulin sensitivity, and easily maintain health.
It is important that you consult with your doctor before beginning any new approach to your nutrition. Eating a diet higher in fat, with moderate protein, and lower in carbohydrate is beneficial for most people but may not be right choice for you under certain conditions. Healthy individuals however should consider the benefits of this eating approach. By avoiding these 5 Common Mistakes in your Low Carb Diets you will set yourself up for success.

 

Eating the same foods over and over.
Insufficient Carbohydrate Intake.
Missing Out on Key Vitamins and Minerals
You aren’t able to hydrate properly.
You don’t fuel before or replenish after a workout.

 

1. Eating the same foods over and over.
Lack of diversity is one of the most mistakes that can occur in many diets. With low carb diets this usually is a result of a limited range of choices for fats and a relatively small amount of carbohydrate consumption that limits the amount of foods you eat in that macronutrient.

For fats it is important that you include fats from a wide range of products including nuts, seeds, plants, meat, and fish. You should especially focus on including high quality polyunsaturated and monounsaturated fats that will give your body a healthy dose of omega 3 and omega 6 fatty acids.

For carbohydrates you should focus on getting most of your intake from vegetables, low glycemic fruits and starches, and unrefined whole grain foods. This will help you meet nutrient requirements and the fiber will help prevent spikes in blood sugar that can lead to cravings and fat storage.

2. Insufficient Carbohydrate Intake.
Another common mistake in low carb diets is actually going too low carb. Consuming healthy amounts of vegetables and low glycemic fruits will provide you the energy needed to get through your day. Unless you are trying to enter ketosis your body is running on glucose to fuel the brain. Unless you are practiced at fasting or burning fat as a fuel source you may experience swings in mood and energy levels by simply chopping carbs out of your diet. Most low carb diets still recommend 10-20% of intake from carbs. That means 200-400 calories throughout the day and leaves room for healthy foods like broccoli, carrots, and blueberries!

3. Missing Out on Key Vitamins and Minerals
When carbs are restricted it can be difficult to consume adequate levels of certain nutrients. One study looked at the Atkins diet, a popular low carb diet and found it delivered 100% of the RDI for only 15 out of 27 essential micronutrients. Incorporating a wide range of healthy carb choices will ensure you eat a broad spectrum of vitamins, minerals, and other beneficial phytonutrients. Low carbohydrate intake may not be the best long term plan without proper supervision and supplementation of certain micronutrients.

4. You aren’t able to hydrate properly.
Each gram of carbohydrate in the body can hold 2-3 grams of water. When we stop consuming carbohydrates it can be difficult for the body to maintain adequate hydration levels. Consuming salt, potassium, and other trace minerals becomes even more important when you choose low carb. Focus on high quality sea salt that will help replenish stores after sweating.

5. You don’t fuel before or replenish after a workout.
The final pitfall of a low carb/high fat diet is improper fueling before and after exercise. During bouts of intense activity the body demands more fuel to sustain intensity and output. Many folks who don’t consume carbs before a workout tend to feel weaker and sluggish during exercise. They then try to fuel their performance with caffeine and stimulants which further deplete them and place additional strain on the central nervous system. Consuming carbs before a workout will help boost performance and allow the body to train longer and harder.

After exercise the body needs to refuel glycogen stores. Any carbs consumed after a workout are going to be shuttle into muscle cells and stored as glycogen for energy later. By refueling your body during this time you set the tone for your next workout.

Have you made one or more of these mistakes in your nutrition? No worries. Information is key and working with a coach who has the right information is the best way to get the results you want!

Strength training for injury prevention


“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin

 

Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear…

Some folks try to prevent these situations from happening through avoidance, but if you want to have a high quality of life I highly recommend you adopt a strength training program as your physical insurance program. This is certainly a much more proactive approach to mitigating physical injury than hoping for the best.

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” -Herschel Walker

 

Or if you are an athlete like Robert Griffin III, you may want to consider the risk factors of your sport. Robert, aka RG3, came into the NFL and was an instant phenom and fan favorite for his dazzling display of athleticism that was so uncommon in quarterbacks. His jukes, spins, and leaps were no match for the demands professional football places on an athlete and RG3 has spent most of what was once a promising career watching from the sideline, injured.

You see, despite his athleticism, RG3 has not trained in a way that reinforced a fundamental movement pattern. As we look at the series of pictures highlighting the windup before an explosive jump, We see a valgus knee fault where his knees cave in creating a very compromised position for the joints of his lower extremities. Even though not all injuries are preventable, by focusing more on proper technique and exercises that stabilized the knee joint rather than increasing strength and speed RG3 may have avoided some major injuries in his career.

 

“There are no shortcuts to any place worth going.” -Beverly Sills

 

So what should a workout look like?

Exercise should replicate natural human movement patterns. The ones we encounter on a day to day basis. Squat, lunge, hinge, push, pull, rotate and walk. Most exercises fall into at least one and sometimes several of these movement patterns. By addressing all of them in our training we not only improve our functional strength but also prepare our bodies for anything life could throw at them.

 

In one study published in the American Journal of Sports Medicine there was an 88% overall reduction in ACL injury rate in an intervention group of soccer players who participated in an injury prevention program. The right knowledge and a little consistency can go a long way when it comes down to keeping your body healthy.

 

Is your current training program addressing mobility, recovery, full range of motion, and then total body strength?

If you have suffered from injuries in the past or have concerns with your mobility it is important to address those with your trainer or coach. They will be able to help you by assessing the area of concern and designing a program to help you improve function with goals and checkpoints along the way. It is not always fun, easy, or sexy to do but giving attention to our problem areas will be easier to do the sooner you start.

 

“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

 

Don’t be the dad who throws out his back building sand castles at the beach. Talk to one of our coaches and we’ll help you tackle your challenge areas today!

 

Danny Richter


Have you met Danny?

 

  • How long have you been a member of Nela Athletics?

4 1/2 years

  • What’s your favorite CrossFit/Ignite achievement?

Physically, probably pull-ups. I worked on them daily for months.

  • How do you think you have benefited most from Nela Athletics?

The fitness gains have been tremendous – I can do things now that I couldn’t in high school. But it has to be the people. I’ve also been able to formulate for myself what I call the “Three Rules of Crossfit.” To wit: 1.) have fun with your friends; 2.) Do your absolute best; and 3.) try not to sh*t yourself. Also, hassle the coaches whenever possible.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

Physically, I dropped a ton of weight (almost but not quite literally) – mentally, I think I’ve gotten a lot tougher. Shortly after I started, coach MJ came up to me after a brutal workout and said, “you give up too easily.” I was pissed but I thought about it and realized he was right. My mental game is much stronger now. But again, it has to be the people. It’s like an extended family.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Well. I don’t want to brag.

  • What is one thing people don’t know about you?

I make all my own furniture. My six year old thinks I have, and I quote, “an annoying sense of humor.”

  • If you could pick three famous people to be a part of your entourage, who would you pick?

My entourage? So you mean my posse? Assuming that if I pick a dead person, they come back to life (otherwise, I would go for live people for practical reasons) – I would say: Robin Williams and Genghis Kahn (I think the two of them would engage in hilarious banter) and Barack Obama. I think Williams, Khan, and Obama would make a great team. Diverse and inspirational. We would definitely get shit done.

 

Sonia Collins


With previous Crossfit experience Sonia has been a great source of positive energy joining Nela CrossFit.

Have you met Sonia?

  • How long have you been doing CrossFit?

9 Years

  • How long have you been a member of Nela Athletics?

Since February 2019

  • What’s your favorite CrossFit/Ignite achievement?

Being able to run 1000 m without stopping or doing box jumps since having a baby/C-section.

  • How do you think you have benefited most from Nela Athletics?

Being motivated by the friendly community and really good programming/ coaches.

  • What are your hobbies or activities you do tou enjoy outsdie of CrossFit?

I have a 1 yr old my current hobbies are going to the zoo and making sure he doesn’t kill himself.

  • What is one thing people don’t know about you?

I’ve performed in flying trapeze shows.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Charlie Hunnam, Chris Hemsworth and Bradley Cooper…. wait what are we talking about

How Your Mindset Affects Performance


How Your Mindset Affects Performance

There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Others you can’t quite seem able to connect the dots. You feel slow and foggy or the weight feels heavy.

The mind and body are in constant fluctuation. Our thoughts can instantly change our physiology. Just think of a time when your were made or scared. Your muscles tensed, heart rate quickened, and pupils dilated ready to react.

And the converse is just as true. Our body influences our mental state and thoughts. Think about how chill and carefree you feel after a long walk in nature or how amped you get when exercising or dancing to your favorite song.

Controlling the stressors and other stimuli in your environment is essential when it comes to controlling your mind and body for performance. Stress can have significant impact on performance and can seriously get in the way of your competitive goals if you don’t have a strategy to manage it.

Let’s take a look at why stress is so damaging to performance and some key strategies to combat it…

The Cortisol/Testosterone Relationship

A study of 109 male olympic weightlifters was set up to determine the effects of cortisol as a moderator of the relationship between testosterone and performance in olympic lifting. The study measured pre and post levels of serum cortisol and testosterone to see if there was any effect on performance. It turns out that pre-competition levels of cortisol or testosterone had a significant effect on olympic weightlifting performance. The inverse relationship between testosterone and cortisol shows that the level of stress an athlete experiences before training or competition can significantly impact their testosterone levels and subsequent performance.

Getting stressed about before a competition or intense training session is a surefire way to negatively impact performance. There are several techniques you can utilize to prepare your mind making it an asset rather than a liability. Top athletes all develop their mental game through practices involving goal setting, visualization, and routines.

“The Ultimate Measure Of A Man Is Not Where He Stands In Moments Of Comfort And Convenience, But Where He Stands At Times Of Challenge And Controversy.” – Martin Luther King Jr.

Goal Setting

Goal setting is essential to achieving any specific outcome you want in life. When you focus on a specific outcome your mind will constantly be searching for ways to bring the object of focus into being. That can be for the good or the bad. Say you are a weightlifter competing in your first meet. You should set a goal involving the successful completion of a lift at a weight you feel optimistic you can hit. When you set this metric for success you will be determined to achieve the outcome and take confident action towards achieving it. Odds are you will outperform your goal and be able to raise the bar for your next meet.

Visualization

Visualization is the formation of a mental image. As an athlete you want to visualize a successful outcome you desire. Picture yourself achieving your goals with as much detail as possible. From the clothes you are wearing to the sound of the crowd. The way you move, powerful and strong. The sweat on your brow and the heartbeat in your chest. When you get to gameday it will feel like you’ve been there before. Visualization of success also lends itself to positive self talk that will reinforce your mindset and confidence when it comes to competition.

Routines

Routines are extremely useful when it comes to athletes and performance. They help reduce decision fatigue and providing fewer distractions and less to think about on game day. Decide ahead of time your warmup, clothing, equipment, music, and anything else you would use in competition. Practice with it and make it comfortable and familiar. One important consideration with routines is not to get too superstitious or hung up on these items being responsible for your success. You and only you are responsible for your success. Not your lucky sneakers…

If you want to accomplish your goals working with a professional coach is one of the best ways to develop a strategy and system for results. If you want to work with someone to help you create a game plan for your fitness goals get in touch with one of our qualified coaches for a free consult and discussion on how we can help you!

1200 Push Ups


For the month of June there is a challenge of completing 1200 push ups in a month. You can break up the reps how every you would like. For example 40 push ups a day will get you to 1200 push ups by the end of the month, you can complete 20 push ups in the morning and 20 push ups at night, what it ever it takes for you to complete 1200 push ups by the end of June.  Best part about this is that even if you can’t make it into the gym it easily can be done at home, work, vacation. No excuses!

Feel free to hold your self and peers accountable by posting a video of your push ups tagging your friends and family using the hashtag #nela1200 #justshowup

Push up break down.

40 per day = 1,200

60 every week day = 1,200

80 every other day = 1,200

300 per week = 1,200

Why

The push-up is a great exercise to develop upper-body pressing strength. It enhances core and hip flexor strength and develops shoulder stability. The push-up has more variations than any other exercise. Through various progressions the intensity and difficulty of the exercise can be increased.

How to do a push up

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