Whether we like it or not, the elongated period of staying at home has elicited some unprecedented changes on our diet. Some people have started becoming more diet-conscious while at home, avoiding heavy foods that could negatively impact our health at times. Other people are guilty of overindulgence - reaching out for a snack more frequently than usual. Lockdown has also meant irregular schedules and changes in working routine too.
So, how do we get back on track with our nutrition?
The key is to adapt to our new lifestyle/schedule/routine and find ways to restore rhythm into our regular working lives and our diets too.
I don't think you could find a more genuine guy than Hector. If you've met him, you know what I mean. He's always smiling, no matter what he's doing, always willing to try something new, and always just a pleasure to coach and be around. I've only been working with him a short time on the fitness side of the gym, and more personally through the pandemic with his at home training, but he's been a 6Ser for years (2.5 to be exact!) predominantly with Hanks Powerlifting.
With most of us working from home now and for the foreseeable future, having a good work station is KEY to not only productivity but also to your performance.
We've all experienced the feeling at the gym after a long days work, when there are squats or lunges programmed and we notice that our hips fatigue faster, our back feels tighter, our joints achier etc. This is not merely some coincidence, it usually stems from the fact that most of us sit 7-9 hours a day straight and then without stretching much or moving, expect our bodies to magically perform and move the way we know they can.
While we might be holding on the fact that we could bounce back and avoid pains when we were in our early 20s, the reality is that as we get older and sit more, the aches and pains are only going to get worse. Unless something is done to fix it.
We all know that sitting is a killer - leading to chronic aches and pains - but, yet we all still do it. We sit to work, we sit to drive, we sit to watch tv etc. Sitting is ingrained in our culture and lifestyle, so that’s why we aren’t going to tell you to never sit down again (that would be unrealistic).
So, if we can't stop sitting, what can we do to help reduce chronic pain from sitting?
For the last 4 months, our entire routine has changed. In particular, our training routine has looked and felt very different. Most of us went from training in a gym, with coached classes, pre-determined programming, lots of equipment and space, to doing bodyweight movements in our condos. So, it’s no surprise that we are all ITCHING to get back into a gym.
Right now we’re all starting to feel the effects of our quarantine habits - from late night netflix binging, to boredom snacking and sitting more - and wondering, “how do I get back to where I was?”
Here are 5 things you can (and should do) today to set yourself up for success and get the most out of each training session.
We CANNOT wait to see you all in person and we know how excited you are to get a barbell in your hands!
However, before we all get back into the gym, we wanted to provide you with an update on what you can expect with the class programming. In general, there will be no sharing of equipment and the movements will be limited to ensure 2m distance between athletes and coaches at all times.
You know the feeling when you’ve had a tough workout? Your body hurts in new and different ways, and you’re probably going to be sore tomorrow?
Now have you had that experience, and forgotten to prioritize your nutrition after? You might have noticed that it took you a few days to feel back to normal.
When we exercise, we put our body under stress – our central nervous system, cardiovascular system, muscles, etc all work hard under the pressure and this leads to some (natural) damage. Our physiological systems change and adapt to the stress, and some of these changes lead to adaptation to exercise training over time.
The good news is that we can get a leg up on that adaptation with the RIGHT nutrition. By taking in proper nutrition, we can help our body to continue recover from the stress we put it under, so that over time we will reap the results of our training (aka recovery faster and build more muscle!).
Looking to get your fiber needs & pancake fix all in one? These pancakes are it!
This recipe is made with simple ingredients like whole quinoa, eggs, honey and blueberries making it a healthy + tasty weekend breakfast idea. The best part is: you can make several in advance and freeze them so you can enjoy them all week!
Quarantine and the closure of gyms has turned most of us into runners, and most for the first time. This is GREAT news as it is getting people outside (practicing social distancing, of course) and moving! When most of us live in condos, we really value the ability to be able to get outside and move!
However, while most of you reading this engage in regular activities (inside and outside of the gym), there’s a good chance that most of you haven’t run regularly before the pandemic. And when we say “regularly” we mean more than before, more than just in workouts at the gym - a deliberate choice to run for more than 2 km at a time. So, what? While running is a great way to build lung capacity and mental fortitude, it is very hard on our bodies, especially when running on concrete. In this regard, the constant impact can in most cases lead to things like knee pain, foot pain and/or shin splints. If you haven’t experienced any of these yet, that is great news! If you have, then hopefully you’re working to get back to a pain-free state.
In either case, here are our top tips to prevent injury or re-injury!
The last few months have shaken up the entire world. When the pandemic first hit, industries had to immediately adapt and pivot their services online if they wanted to survive. This was of course easier in some industries (eg. retail) than others (eg. entertainment). Luckily, in the fitness industry - smaller, boutique gyms were able to pivot their services online: to mitigate the damage from closure of their brick and mortar locations and to ensure their clients were still receiving the coaching, support and accountability they needed to continue to thrive!
It was a no-brainer for us: our members always come first. We knew the moment we had to close our physical space, that we needed to continue to support our members by providing the kind of high-quality service we are known for. In this regard, to ensure our members and coaches had the tools and resources they needed to continue to be 6S-full, we offered/are still offering 1-on-1 fitness and nutrition coaching, virtual group classes, fitness and nutrition challenges and various virtual events, to name a few.
In the end, we could not be more proud of our community and all they have accomplished throughout the pandemic!
However, even though as a community we have adapted and still continued to thrive, there's still an elephant in the room which needs to be addressed.
And that is...What will fitness look like post-pandemic?
Grace is a pillar in not only our 6S community, but in our Toronto community. Not only does she show up and work hard, she lends a hand by volunteering her time at a local food bank. She does all this with a smile on her face. Shes been a role model to our 6S fam since July 2018 and we couldn't imagine our home without her in it.
CrossFit 6S team helping you achieve your fitness goals.