You had a mission, get into the gym, follow a nutrition plan, drink lots of water, get lots of sleep, go out to the bar less; so that you can lose 20lbs. You set the goal and achieved it, or came close, so now what?
Why do so many people, after reaching their goal, put the weight back on? And sometimes more!
In our opinion, it’s because of the lack of ACCOUNTIBILITY. Lifestyle changes, building a healthy relationship with food, and a consistent workout schedule requires accountability to fight temptation and keep us on track.
What does accountability look like?
1)Goal Setting – At CF 416 we try to meet with as many members as possible on a quarterly basis to identify the goals they’re working on. This simple admission of their goals to our staff makes them accountable for their goal before the next goal setting meeting.
2)Nutrition and Lifestyle Coaching – Working with a Nutrition coach provides constant review of your food logs, and helps with specific challenges you may have due to work, family, or medical condition. Professional assistance and an outside view can go a long way when trying to make the right choices every day.
3)Testing – At CF 416 we have invested in an Inbody. The Inbody body composition analyser measures body fat, muscle mass, and total body water to gain an accurate reading of what you’re made of. This machine provides an amazing snapshot of progress towards body composition goals. To help keep you accountable, we recommend testing every 2-3 months.
4)Food Tracking – Understanding what you eat on a daily basis can go a long way to ensure you are being accountable to yourself. Once goals are met, tracking your food will keep you inline by providing insight into whether you’re going overboard or not with treats, or food amount.
Once your goal has been reached, maintaining a lifestyle that keeps you moving forward can be a huge challenge. These tools work. If you want more guidance, our Nutrition Coaching services is a great place to start.
How are you going to keep yourself accountable? Email me to let me know! Dan@crossfit416.ca
Holding up your end of the bargain.
You may not be aware of it, but at CF416 we have a Method that we follow to improve the fitness and health of our members.
Nutrition/Lifestyle => Movement => Training
We believe that the foundation of health, wellness, and fitness is Nutrition and Lifestyle. Eating well, sleeping a lot, keeping stress levels low, and developing meaningful relationships are what makes up this foundation. Without this foundation you will never achieve optimal levels of health and fitness.
The next stage of our Method is Movement. We consider this as one’s ability to move pain free by building a strong, healthy body and mind while prioritizing technique over intensity. Movement is part of everyday life, but not everyone moves well or efficiently. A relentless approach to improve movement mechanics will provide the greatest reward in your training.
Finally, we look at training. Establishing goals, developing a plan, and executing the plan with support and guidance from coaches makes up a road map to training. Yes, the majority of our members will take our group classes, however an individuals goals will have a dramatic effect on the approach to each class and workout.
For each aspect of our Method, we provide support.
Nutrition, and lifestyle coaching is available through our partners at Bodzii.
CrossFit Basics, our Structure program, and Therapy services through Ohfast help you develop the foundation of pain free, efficient movement.
CrossFit Classes, Personal Training, GRIT, and Barbell Breakdown provide a variance in training depending on your goals.
Your coaches support covers on average 4-6 hours per week for each of our members. The remaining 164 hours is on you. Preparing quality meals, getting adequate sleep, staying hydrated, getting outside, socializing, building relationships, stretching, and playing new sports. Going to the gym is only part of the process.
The progress you see in the gym will be directly related to what you do outside of the gym. You are the only one who can control this. But we’ve got your back!
Are you ready for a competition?
This is a trick question – we don’t sign up for 10k runs, Marathons, Tough Mudder, or CrossFit Competitions because we are ready to compete. We don’t sign up because we think that we are finally in good enough shape or that its finally time to show off all the work you put in. So why should you sign-up for a competition?
1) To find out what you’re capable of – Competition will push you to your limits. It’s very common to coast a little during a class or training session. The adrenaline felt during a competition will show you what your body is capable of.
2) Identify true weaknesses – A weakness is only a real weakness if you find you are unable to do it while working at your hardest. Competitions force you to complete movements you might normally avoid. This small feeling of failure will propel you to push harder to get better next time the movement comes up in class.
3) Training with purpose – Preparing for an upcoming competition will provide a high level of motivation during training. You get to strategize, work harder, and seek advice from coaches all with a goal in mind to do your best in the comp. This motivation can help you get out of a training rut, and move you forward.
4) Inspiration – During competition you will have an opportunity to watch incredible displays of strength, power, endurance, and overall determination. Watching someone achieve a goal during competition (like a PR, or their first pull-up) makes the hair on the back of your neck stand up. Witnessing moments like this are inspirational, and give you extra push and focus to achieve your own goals.
5) Make new friends and have FUN! –You most likely attend the same class time every day at CF416. So naturally you’re only exposed to a small group of 416 members. Our in-house or team competitions bring more like minded 416’ers together in friendly competition. It’s a great way to meet some new people and have some fun doing it.
If you’re on the fence about participating in an upcoming competition, talk to a coach, or ask a friend to compete with you. It might be what you need to drive you forward, to break your plateaus, and even give you confidence and added purpose to your training!
- CF 416 Classic September 21, 2018. A staple in our annual calendar. This Classic is a great way to test yourself against all the hard work you’ve put into developing your Olympic lifting skills and strength. The format is “ladder” style and ALL members are encouraged to participate. Sign-up NOW!
- Battle of the Boxes – September 29th, 2018 @ CF Metric. We’re looking for teams to compete in this mixed CrossFit competition. There are 3 divisions available based on fitness and skill level. Contact Dana@crossfit416.ca if you’re interested in competing.
- CF 416 Members Competition – November 17, 2018. Our annual members competition is a can’t miss event. Be prepared to challenge yourself, cheer on your team mates, and wear a funny costume. Stay tuned for details.
Starting November 12th, we will be offering 90 minute StrongFit classes every Sunday from 1:30pm-3pm at 416. These classes will be on offer for anyone to try for the next 6 weeks (drop-in fees still apply). These 90 minute classes will combine warm-up and activation exercises, breathing drills, functional bodybuilding and strongman movements to help address common movement faults and weaknesses found among CrossFitters, Olympic weightlifters and powerlifters.
This class is for anyone who wants to learn more about how to prevent injuries and increase their body’s resilience and capabilities. There is benefit in this training for those at the elite level as well as those just starting to explore their fitness and movement.
Classes will be limited to 12 spots. Reserve via wodify. Email firstname.lastname@example.org for additional questions.
#10 MAKE IT A LIFESTYLE
Finally, the 10th and final step into building your inner athlete is realizing and embracing the fact that you are an athlete. As an athlete, you must live like an athlete. And since the majority of us are athletes for life, making a lifestyle that reflects these efforts in the gym and the efforts we put into our diet will set you up not only to reach closer goals but longer term goals.
Revisit each and every one of these goals as you continue to make yourself a better, fitter, stronger, healthier version of yourself. Incorporating these things into your daily life will remind you that being an athlete doesn’t have to be playing on a team sport. It also doesn’t have to mean you’re trying to make a national level team or try and compete in any means. Being an athlete means you have something to train for and something to eat healthy for – even if that something is simply a better life.
Here it all is – the 10 Steps to Building Your Inner Athlete
10 steps towards building your inner athlete
1 – Quality over quantity (micronutrients, vitamins, minerals)
2 – Push the intensity (get in the gym and work hard)
3 – Fluid balance (water consumption balanced with electrolytes to support training)
4 – One macro at a time (making small changes)
5 – Build your support system (family, friends, mentors)
6 – Stay active (take the stairs! Don’t be a lazy athlete)
7 – Ask for help (Lean on your coaches, don’t assume or guess)
8 – Consistency vs. perfection
9 – Align your diet with your goals
10 – Make it a lifestyle (always keep working and don’t give up)
Sign up for 416Life Here!
#8 Aligning Your Lifestyle with Your Goals
Click the link above and look through a chart we’ve put together. This chart represents the various amount of dedication and trade-offs you as an athlete have to make depending on what your goals are.
As we look through the chart above, a few things are made clear. It’s clear to see that depending on what your goals are, your lifestyle can and will change. It’s also clear that regardless of what your goals are, a few things will always be a top priority.
It’s important to know and accept that goals will change regularly resulting in your day to day life to change. Clearly, not all of these lifestyles are sustainable for extra long periods of time. They all have a time and place so long as we maintain being happy and motivated to reach these goals.
As a quick exercise, sit down with yourself for a few minutes and look at your goals. Write them down and ask yourself if the type of lifestyle needed to reach them is something you can commit to. There is a cost to being lean and performing at high levels in the gym – there’s no doubt about that. There is a lesser cost to living a healthy, balanced lifestyle but also requires an amount of dedication. Are you up for the challenge of changing your lifestyle to meet your goals?
If so (hopefully the answer is YES!), having someone to hold you accountable during this time can shave off a tremendous amount of time and stress while reaching these goals. Work with a coach and:
- discuss and refine your goals
- talk about your current lifestyle and how it might be preventing you from getting to these goals
- make small changes and steps towards aligning your lifestyle with your goals
- check in with your coach once a week to make sure things are staying in line
- asses progress and make adjustments based on your ever-changing goals
- acquire the skills of measuring and tracking food, learn about eating to perform and learn about quality and quantity of different foods so that you can maintain this healthy lifestyle moving forward
Sign up for 416Life Here!