Chalk Talk

Intensity!! How important is it?!

Mon, 24 Mar 2025 19:03:55 GMT

Avoid the plateua, intensity is safe at any age!

What Exactly is Intensity?

Intensity, in the context of exercise, refers to how hard your body is working during physical activity. It's not just about how long you exercise, but how much effort you put into that time. Think of it as pushing yourself slightly outside your comfort zone.

Why Intensity Matters, At Every Stage of Life (and Plateaus):

Children and Adolescents:

Intensity helps build strong bones and muscles, crucial for growth and development.

It improves cardiovascular health, setting the stage for a healthy adulthood.

High-intensity interval training (HIIT) can be a fun and engaging way to boost fitness in shorter bursts. It also teaches them at a young age to feel what high intensity exercise feels like, and exposes them to the lovely endorphins that inevitably follow! I would argue that children are the most important age group now more than ever, that need to be doing high intensity training.

Adults (20s-50s):

Intensity maximizes calorie burn, aiding in weight management.

It enhances cardiovascular fitness, reducing the risk of chronic diseases.

It helps build and maintain muscle mass, crucial for strength and metabolism.

It helps manage stress and improve mental clarity. Again, the brain chemistry that is altered (in a positive) after a high intensity workout, can have tremendous benefits on our mental health and well being.

Seniors (60+):

Intensity helps preserve muscle mass and strength, combating age-related decline (sarcopenia).

It improves balance and coordination, reducing the risk of falls.

It boosts cardiovascular health, protecting against heart disease.

It enhances cognitive function and overall quality of life.

The Plateau Problem: What Happens When Intensity is Missing?

Our bodies are incredibly adaptable. When we consistently perform the same workouts at the same intensity, over and over just going through the motions our bodies become efficient at those movements. While consistency is good, it can lead to a plateau. This means:

Stalled Progress: You stop seeing improvements in strength, endurance, or weight loss.

Decreased Motivation: Repetitive, low-intensity workouts can become boring, leading to a loss of motivation.

Reduced Calorie Burn: Your body burns fewer calories because it's become more efficient at the same exercise.

Muscle Adaptation: Muscles stop being challenged, thus cease to grow or strengthen.

We have all fallen into this trap, where we find ourselves just showing up and checking the box of the fitness column for the day. Does this mean we need to be pushing to 110% intensity EVERY DAY? Of course not. That's not sustainable. But it does mean that at least 30% of your workouts should be creeping into that 9-10 RPE scale! Weather is sprinting, pushing the pace through a metcon, and or moving heavier weights, Getting outside that comfort zone is where the magic happens.

Benefits of Incorporating Intensity:

Increased Calorie Burn: Higher intensity means your body works harder, burning more calories in a shorter amount of time, preventing plateaus.

Improved Cardiovascular Health: Pushing your heart rate elevates your cardiovascular fitness, strengthening your heart and lungs.

Enhanced Muscle Strength and Endurance: Intensity stimulates muscle growth and improves your ability to perform activities for longer periods. Continual increases in intensity will continue to stress the muscle fibers leading to continual growth.

Boosted Metabolism: High-intensity exercise can lead to an "afterburn" effect, where your body continues to burn calories even after you've finished working out, maximizing fat loss.

Improved Mental Well-being: Exercise, especially when challenging, releases endorphins, which have mood-boosting effects. This makes it more likely to allow you to stick to your fitness goals.

How to Incorporate Intensity Safely:

Start Gradually: If you're new to exercise or returning after a break, begin with moderate intensity and gradually increase it over time.

Listen to Your Body: Pay attention to your body's signals. If you experience pain or excessive fatigue, stop and rest.

Vary Your Intensity: Incorporate both moderate and high-intensity workouts into your routine. This can include HIIT, interval training, or simply adding bursts of higher intensity to your regular workouts. This variability helps prevent plateaus.

Find Activities You Enjoy: Intensity doesn't have to be dreadful. Choose activities you find fun and engaging, whether it's running, cycling, swimming, or dancing.

Consult a Professional: If you have any underlying health conditions or concerns, consult with your doctor or a certified fitness professional before starting a new exercise program.

Modify as needed: As you age, or if you have physical limitations, you can modify exercises to keep the intensity level high, without putting yourself in danger. For instance, water aerobics can be high intensity, and very low impact.

The Takeaway:

Don't let age or complacency hold you back. By adding intesity to your workouts, and progressively overloading your muscles, you prevent hitting plateaus and keep seeing results. By gradually increasing the challenge and listening to your body, you can reap the numerous benefits of higher-intensity exercise, leading to a healthier, stronger, and more vibrant life at any stage. mantras: "move more," "stay active," and "find something you enjoy." While these are fantastic starting points, there's a crucial element often overlooked: intensity. It's not just for elite athletes or young gym rats; intensity plays a vital role in maximizing your fitness benefits at any age. But also, it's vital to avoid hitting a dreaded plateau.

And in closing, if you're looking for somewhere to help you with incorporating this into your fitness routine ....I know a place! ;)

Avoiding the Holiday Derailment! Prioritize Your Health!!

Wed, 20 Nov 2024 21:04:39 GMT

How to stick with your Fitness Routine and Avoid the holiday slump!

I have owned a CrossFit gym for over 11 years now, and have been coaching CrossFit for about 13 years. One of the most frustrating things about this industry is the the tendency for people to choose their health and wellness as the first thing to go when dealing with any sort or stress or inconvenience. Whether is be financial stress, time constraints, health, injury, or or just plain laziness...the gym membership is the first thing off the plate! The holiday season presents a time when its becomes much more common and it is all too easy to put your health and fitness on hold....Here's why shouldn't let that happen, and how you can prevent it from completely derailing your fitness goals and long term health.

The holiday season is a time for joy, family, and indulgence, sure I get that! . Unfortunately, it's also a time when many people let their fitness routines fall by the wayside. While it's understandable to want to relax and enjoy the festivities, it's important to remember that skipping workouts can have a significant impact on your long-term health and wellness. And make it very difficult for you to return to where you left off. Or even return at all.

Why Do People Quit the Gym During the Holidays?

Several factors contribute to this trend:

Increased Social Events: Parties, family gatherings, and holiday dinners often involve rich foods and limited opportunities for physical activity.
Stress and Fatigue: The hustle and bustle of the holiday season can lead to increased stress and fatigue, making it harder to find the motivation to exercise.
Travel: Holiday travel can disrupt regular workout routines and make it difficult to access gym facilities.
Temporary Indulgence: Many people view the holidays as a time to indulge in unhealthy foods and drinks, leading to feelings of guilt and a desire to "start fresh" in the new year.
Financial struggles: People often find themselves overspending this time of year. Gifts, parties, travel...it all adds up. And somethings gotta give.

The Detrimental Effects of Holiday Hiatus

While a short break from your fitness routine may not seem like a big deal, it can have a significant impact on your health and wellness. Here are some of the potential consequences:

Weight Gain: Reduced physical activity combined with increased calorie intake can lead to weight gain. And it can happen fast. Remember how much work it took to get it off in the first place! A time when indulgence is up, is not time to let movement go down.
Muscle Loss: When you stop working out, your muscles begin to atrophy, making it harder to maintain strength and endurance. This inevitabley leads to a lower metabolism and increase weight gain as well. Not to mention how difficult it is to get that muscle back!
Increased Risk of Chronic Diseases: Regular exercise helps reduce the risk of heart disease, stroke, type 2 diabetes, and certain types of cancer. Skipping workouts can increase your risk of developing these conditions. Consistency is key for keeping these health risks low. Taking time off during the holidays is not ideal for keeping your health markers in check. Sure you may not make it in as often as you typically do, but something is always better than nothing!
Mental Health Decline: This is probably my biggest reason to not skip the gym!!! Especially this time of year, when mental health tends to decline. Holiday stress and colder gloomy weather is known to make your mood drop! Exercise is a powerful tool for boosting mood and reducing stress. Taking a break from your routine can negatively impact your mental health.Like I said before, CONSISTENCY is KEY! That endorphin rush is even more needed and necessary this time of year!

How to Avoid This From Happening!!??

To avoid the pitfalls of holiday inactivity, consider these tips:

Prioritize Exercise: s chedule workouts in advance and treat them as non-negotiable appointments. Sure you may have to take your 5 day a week exercise routine down to 3 or 4 but the fact is you're still staying active and in some sort of routine. You won't lose the muscle and gain the weight you otherwise would have if you had quit completely and you will be able to return to your regular routine much easier!! Plan your weeks out and make sure you are incorporating and scheduling your workouts when you're able to.
Incorporate Family and Friends: Make fitness a family affair by going for walks, playing outdoor games, or trying a new workout together. Invite them to join you during their family visits to try out a class with you! Most gyms offer classes during holidays and also put on 5k/10k fun runs! There are TONS of options for you to get out and move!!
Mindful Eating: Enjoy holiday treats in moderation and focus on healthy, nutrient-dense foods. Plan ahead and try to eat your regular meals as consistently as possible and when you can't.... find healthy options wherever you planning to eat. It's not that hard to keep your nutrition in check and avoid total derailment! It may not be perfect but you can still do pretty dang good!
Budget accordingly: Spending goes up this time of year for many! I get that! But budget accordingly and realize that it is basically two months that you need to plan for. Two months of a gym membership is most likely not going to make or break your budget this time of year. However, if you do cancel, it does have the potential to make or break your future health and fitness goals. If you really are stressing on money, talk to your gym owner or trainer. Often times there is always and option or solution to help make it fit your budget for the time being.
Set Realistic Goals: Don't strive for perfection. Instead, focus on making small, sustainable changes to your routine. Be as consistent as possible and give yourself some grace! Instead of stressing about the gym, use it as a time to de stress and move your body! Throw down and laugh with friends and family, get sweaty and stronger together. Continuing with your fitness program the best you can during this time of year will make the holidays less stressful, more enjoyable, less exhausting and more fun! And trust me, after they are over you won't be overwhelmed with regret and panic on how to get back into your routine!

By taking these steps, you can enjoy the holiday season without sacrificing your health and fitness goals. Remember, a little effort now can pay off big time in the long run.

I hope this helps

-Abbey Sloulin

Co-Owner, Head Trainer

Yuba City CrossFit LLC

BUT....I don't want to get bulky!

Tue, 17 Sep 2024 20:15:45 GMT

DebUNking common mYths about Creatine...especially for women!

Debunking Common Myths About Creatine:

Creatine, a naturally occurring compound found in the body and in meat and fish, has become a popular supplement among athletes and fitness enthusiasts. In fact it is one of the most studied and tested supplements on the market and is one of the few supplements with scientific evidence of proven results. However, there are many misconceptions surrounding creatine use, especially among women. Let's debunk some of the most common myths :

Myth 1: Creatine is Only for Men

Fact: This is a common misconception. Creatine can benefit both men and women. In fact, women can experience significant improvements in strength, power, and muscle mass from creatine supplementation. Especially as we women age, the ability to add and maintaining lean muscle mass is increasingly difficult but extremly important! For our metabolism, our bone density, our hormone balance and our ability to maintain strength and functionality throughout our lives!

Myth 2: Creatine Will Make Women Bulky

Fact: This is a common fear among women who want to maintain a feminine physique. Creatine does not cause excessive muscle growth or bulkiness. It is INCREDIBLY difficult to build muscle. It requires lots of work, and dedication. Adding a supplement such as creatine will not transform you into the hulk over night! If only it were that simple and easy!!! Instead, it helps build lean muscle mass, which can improve overall body composition. And like I mentioned above, that is essential to both men and women for maintaining health and wellness throughout the aging process. Lean muscle mass is essentially the fountain of youth!

Myth 3: Creatine is Harmful to Women's Health and Kidney Function

Fact: Creatine is generally safe for most healthy individuals, including women. Studies have shown there are no adverse health effects for most healthy individuals taking creatine. Many have been weary to take creatine for rumored effect on the kidneys. There is no strong scientific evidence to support the claim that creatine is harmful to your kidneys. Studies have shown that creatine supplementation is generally safe for most healthy individuals, including those with normal kidney function. However, it's important to note that people with existing kidney problems should consult with a healthcare professional before starting creatine supplementation.

Myth 4: Creatine Causes Water Retention

Fact: While creatine can lead to a slight increase in water weight, this is not harmful and is very much temporary. In fact, the increased water retention can help improve muscle hydration and function. Typically the "loading phase" of creatine is what leads to slight water retention. This phase is not necessary and can be skipped. When starting creatine, it is totally fine to begin with 3-5grams per day. This will give you adequate supplementation to see the benefits and avoid the saturation of creatine in the system that can often lead to water retention.

Myth 5: Creatine is Not Effective for Women

Fact: This is simply not true. Creatine can be a valuable tool for women who are looking to improve their athletic performance, build muscle, or increase strength. Not only is creatine effective, for both women and men but it is highly recommended by many fitness professionals!

Our very own coach Alex Oskian, who is also a registered dietician weighs in.....

"It is important not to fear Creatine! It is completely natural! Our bodies make creatine and it is found in a lot of foods. It is also one of the most researched supplements on the market that has PROVEN RESULTS. Creatine helps provide muscles with more energy-and helps produce more energy!! So if you want your workouts to WORK FOR YOU.... Supplement with creatine!"

So there you have it, there's nothing scary about it! Yes, supplementation can be confusing and overwhelming with so many options and misguided information. Hopefully we have cleared up any confusion and myths that have circulated regarding the use of creatine, especially for women.

CrossFit for Longevity vs CrossFit for Sport

Wed, 14 Aug 2024 19:34:10 GMT

Finding the Balance of LIfestyle and Competition

CrossFit: Competition vs. Lifestyle

CrossFit has undeniably captured the fitness world's attention. With its high-intensity workouts and emphasis on functional movements, it's a program that attracts a diverse range of individuals. But is CrossFit a competitive sport or a sustainable fitness lifestyle? Let's dive into the key differences.

CrossFit as a Competitive Sport

Intense and Specialized Training: Competitive CrossFit athletes dedicate their lives to maximizing performance. This involves hours upon hours of rigorous training schedules, specialized diets, and often, the use of performance-enhancing supplements. Just like any professional or high level athlete, this very much is a part time or even full time job. If this is your goal and this suits you, by all means I encourage you to pursue this! As a high level CrossFit competitor myself (once upon a time), I very much enjoy, and respect this side of the sport. It can be very fulfilling, very very fun and rewarding.

Physical and Mental Demands: It is no doubt that with any competitive sport the pressure to perform at the highest level can be immense. Athletes must possess not only exceptional physical strength and endurance but also mental fortitude to handle the demanding workouts and competition stress. Again just like any high level athlete, in any sport, you must train your mind as much as your body. Mental toughness is a must when it comes to competitive CrossFit.

Injury Risk: The high-intensity nature of competitive CrossFit, coupled with the constant pursuit of personal bests, can elevate the risk of injuries. This goes with out saying really. And this is also where proper recovery will come into play. ( I will dive into this on my next post.) Having a qualified coach/trainer to properly adjust training volume, intensity and effective programming will help prevent injuries.

CrossFit as a Lifestyle

Fitness is for Everyone: CrossFit can also be for EVERYONE and can be adapted to suit individuals of all fitness levels. The emphasis on scaling workouts ensures that everyone can participate, regardless of their experience or physical abilities. The saying goes that CrossFit is universally scaleable. Meaning a seasoned athlete and your grandma can all take the same class and achieve the same workout intended stimulus!

Community and Support: CrossFit boxes often foster a strong sense of community, providing motivation and support for members to achieve their fitness goals. In my opinion this is the best part of CrossFit. This is where the magic happens. Like minded people, together, training and encouraging one another to be the best version of themselves that they can be! CrossFit is second to none here!

Long-Term Health and Wellness: When practiced responsibly, CrossFit can be a valuable tool for improving overall health, fitness, and quality of life. The nature of the "functional movements" practiced daily in a CrossFit gym will help build strength, endurance, and flexibility, while also reducing the risk of chronic diseases. It will also make sure that as you age, you are still able to do all those "functional movements!" Sitting down, standing up, jumping, picking heavy objects off the floor, carrying heavy groceries or a child, running up the stairs....the list goes on and on! The longer that we are able to stay strong and mobile, the longer we will be able to live independently, without help and in the end isn't that what we all want?? YES!

Finding the Right Balance

It's important to recognize that while competitive CrossFit and CrossFit as a lifestyle share common elements, they are distinct paths. If your goal is to compete at the highest level, be prepared for a demanding and lots of potential sacrifices along that journey. However, if you're looking to improve your overall fitness and enjoy the camaraderie of a supportive community, and be able to improve your quality of life long into your "golden years"...CrossFit can be an excellent choice.

Ultimately, the best approach is to find a balance that works for you. Perhaps even combining the two may be what works! Many CrossFitters find that local competitions that are just for "FUN" are a great way to balance the lifestyle of CrossFit and scratching that competitive itch!! It provides a nice opportunity to have a goal to train for, and also test your limits!! Partner and team competitions can be even more enticing and enjoyable for many! After all, "Fitness is more fun with friends!"

No matter who you are, incorporating elements of CrossFit into your fitness routine can provide a variety and challenge, while also focusing on sustainable progress and injury prevention.

Remember: Always consult with a healthcare professional before starting any new workout program, especially if you have any underlying health conditions. And I find the right gym that works for you!

Breaking the Stigma: CrossFit for Women and Beginners

Wed, 31 Jul 2024 18:04:13 GMT

BREAKING THE STIGMA:

CROSSFIT FOR WOMEN AND BEGINNERS

CrossFit has garnered a reputation as an intense, male-dominated workout regime. This stereotype often deters women and beginners from giving it a try. But the truth is, CrossFit is for everyone, regardless of age, gender, or fitness level.Let's bust some common misconceptions and show you why CrossFit can be an empowering journey for women and those just starting out.

Myth 1: CrossFit is Only for Elite Athletes

Reality: This is one of the biggest misconceptions. CrossFit is designed to be scalable, meaning workouts can be modified to suit any fitness level. Whether you're a seasoned athlete or just starting your fitness journey, there's a place for you at the CrossFit box. Coaches are trained to provide modifications and progressions to ensure everyone can participate safely and effectively.

Myth 2: CrossFit is Injury-Prone

Reality: When performed correctly under the guidance of qualified coaches, CrossFit is no more injury-prone than any other form of exercise. In fact, CrossFit can improve overall strength, flexibility, and balance, reducing the risk of injuries in daily life. Focus on proper form, listen to your body, and gradually increase intensity as you progress.

Myth 3: CrossFit is Not for Women

Reality: CrossFit is a fantastic workout for women! It helps build strength, endurance, and confidence. The community at most CrossFit boxes is incredibly supportive and welcoming to women of all ages and fitness levels. Many women find that CrossFit helps them achieve body composition goals, improve their overall health, and boost their self-esteem.

Myth 4: CrossFit is Too Expensive

Reality: While CrossFit can be an investment, many boxes offer different membership options to fit various budgets.Additionally, the benefits you gain in terms of improved health, fitness, and overall well-being can outweigh the cost.

So, what are you waiting for?

CrossFit can be a transformative experience for women and beginners. Don't let misconceptions hold you back. Give it a try and discover the incredible results you can achieve.

Remember: Every fitness journey starts with a single step. Our CrossFit box is committed to creating a supportive and inclusive environment for women and beginners. We offer modifications, scaling options, and expert coaching to help you reach your goals.

Are you ready to challenge yourself and become a stronger, fitter version of you? Contact us today to schedule a " No Sweat Intro" with one of the coaches !