Is CrossFit right for non-athletes?


A CrossFit coach guiding his class

If you’ve never played organized sports or you don’t consider yourself athletic you probably feel like CrossFit isn’t for you. Don’t worry. You’re in good company. Most everyone has had this same feeling.

Where does this come from?

I think there are two things at play here: what you see on the internet and what we tend to see in others.

CrossFit on the Internet

Do you have an  Instagram account? What about Facebook? You know that we tend to post the highlight reel; the top 10 moments of our lives. The stuff that would make Sports Center.

You’d never post a selfie (unless it was an ironic selfie) of yourself at work, working on a spreadsheet with messed up hair from an un-flattering angle. No! You post that perfectly angled picture when you’re dressed to the 9’s  getting ready to hit the dance floor at a wedding.

Fitness is no different. We’re only interested in dramatic feats of strength and skill or a massive transformation story. No one is going to click on a picture or video of a 50-something gym-goer getting their first pull up. That’s not very impressive by internet standards. But it’s really impressive and very common by everyday life standards. 

Remember: the things you Google about CrossFit aren’t real life. It’s the highlight reel of a professional sport. You’re familiar with the NBA. Do you think you’d need to be able to dunk to join a pickup game at the YMCA? You’re familiar with Serena Williams. Do you need to be that good to swing by the courts? Of course not.

CrossFit has only been around for 20 or so years and in the midwest for much less time. It may be confusing that there is actually a difference between CrossFit the training program and CrossFit the sport.

We think we can’t do CrossFit.

BUT EVERYONE IS GOING TO BE LOOKING AT ME. 

That’s harsh. If it were the case it would be a very sad day for us. Thankfully that’s only true in your own head. In fact, it’s a survival response to new situations. You feel the same thing when you enter a crowded room at a party where you  don’t know anyone. You feel like everyone’s looking at you.

But fitness enthusiasts are much more supportive than you could ever imagine. Most of the “in shape” people you know have found that fitness helps them manage stress, be better parents, and helps with depression. Everyone I know is very excited to share that with others — especially people who are “not in shape.”

I’m going to let you in on a little secret, too. Coaches prefer people who are “out of shape” vs. people who consider themselves “athletes.” We’d much rather start from scratch than to fix bad habits and then start from scratch.

So… if you’re way out of shape, never worked out before, and always got picked last in gym class — that’s the perfect person to coach. If you’re ready to step outside your comfort zone and start to find your better, we’re standing by to assist. Schedule your complimentary Discovery Session today: https://thehillkc.com/get-started/

5 Things to Consider Before Joining a Gym


So you’re ready to get in shape? Great! The first place you’ll probably look to is a gym. Trying to decide what  gym to join can be a very daunting task. Each facility believes that their version of fitness is the best and the  gym down the street is the worst. The truth is that you need to find something that works for you. Here are 5 things to consider before you sign up for a membership.

1. Are you working out now?

This is a big question that will really help you decide which direction to turn. If you’re not currently getting the recommended 3 days/week of vigorous activity ask yourself “why?” Is it your schedule? Are you too busy to work out? Have you tried to work out in the past and your schedule just got in the way? Have you had multiple gym memberships that you just didn’t use? If you answered “yes” to any of these, you should look to a gym that has some level of coaching or personal training. Accountability will be key. If you are currently working out with a consistent schedule, move on to #2…

2. Are you bored  with your current routine?

Have you ever walked into the gym to see people with headphones in, jogging on the treadmill for 30 minutes only to aimlessly wander around the free weights doing the same thing everyday? Unless you’re a hardcore bodybuilder, this same routine can get very, very boring. If something is boring, you won’t stick to it long-term.  Find a routine where you can mix it up everyday. Unless you’re training for a sport or a bodybuilding competition, you should try out all kinds of different workouts with all kinds of different equipment.

3. Are you achieving the results or feelings you want?

Even if you consistently stick to a routine for a year or two, you’ll eventually plateau. This is completely normal. Our bodies are built to adapt to anything we throw at it. Remember that first day in fall when the temperature dips below 50? It feels like an arctic tundra! But  soon you adapt and 50 degrees feels warm in January. Similarly, if all you do is cardio you’ll eventually begin to put back on the weight you lost because cardio is your new normal. In the same way, if all you do is lift weights you’ll miss out on all the cardiovascular benefits of exercise. You need to mix it up.

4. Do you plan to actually go to the gym you join?

This may sound like a no-brainer. But this is a sneaky trick that the fitness industry plays on our brain. When you’re first looking at starting a new fitness routine, you’re probably feeling really motivated. You can’t imagine not sticking to this new healthy habit! Most gyms plan on this early motivation and lock you into a long-term contract knowing you won’t be around in 6 weeks. How do you know if the gym you’re considering plans on you actually stepping through the door? Price. Here’s the rule: The cheaper the membership fee the less they plan on you showing up. Gyms with fees north of $150 may sound really expensive to you. But they’re entire business model is built around less members that all show up to receive coaching.

5. Do you have any unique circumstances?

Does the thought of stepping into a gym make you feel very anxious? Do you have any injuries or pain to consider? Do you have a medical need to lose weight? Is mobility and flexibility an important factor for you? Do you feel you’re too old or too out of shape to lose weight?

If you answered “yes” to any of these you should consider finding a gym that has some level of individual customization. This is typically a meeting or introductory program with a coach. Ideally you’re able to maintain a relationship with this coach throughout the duration of your membership. If you fall into this category it will be important that you find a gym that employs professional, full-time coaches. They will have an extensive knowledge of health, fitness, and nutrition to help you along your journey.

Just like hiring a realtor, accountant, or attorney, a coach can help protect your most important asset: your health. The more you can lean on a professional, the better you’ll feel, look, and perform.

What does it ACTUALLY take to lose 20 pounds?


At the time of writing this it’s late March, which means the majority of people who made a health-related New Year’s Resolution have fallen off the wagon. One of our Core Values is honesty. As a coaching staff, we’ve taken a hard stance against the misinformation in the fitness industry. There is no “perfect workout”, supplement, ab routine, diet plan, or superfood that will unlock the secret to weight loss. I’ve opted for “losing 20 pounds” as our case study because it is the most often-cited exercise goal I’ve heard from people first starting an exercise routine. So, let’s examine what that will actually take. Honestly.

Simply put, you can lose 20 pounds in several months by eating fewer calories than you do now and exercising vigorously for three to five hours per week using resistance training, interval training, and cardio training. Simple enough, right? So why, then, does everyone who sets out to lose 20 pounds not succeed? Because the truth in weight loss – and pretty much anything you wish to achieve – is that the process is incredibly simple (eat less, move more), but undoubtedly difficult.

This is your litmus test – if your weight loss solution involves a complex “system” or “plan” with anything short of complete sacrifice and lifestyle modification on your part – it probably won’t work. Let’s examine what it actually takes to lose 20 pounds.

How can we help?

Before you continue, I’d like to throw out an offer: Come in, meet with a coach, and receive a complimentary Body Composition Scan. No pressure. No sales. We’re here to help you navigate the confusing, frustrating world of weight loss.

Schedule Your Discovery Session >

Diet

Eating less seems simple enough. But, truth is, a healthy diet permeates more of your daily habits than you might think. Here are a few examples:

  • Buy, prepare, pack, and eat raw vegetables at every meal
  • Eat food that you prepared for each meal
  • Spend time every week doing meal preparation
  • Men – drink 5 or less alcoholic drinks per week. Women – 3 or less
  • Minimize or eliminate sweets – especially around the office or when you’ve had a “hard day”

Exercise

Move 3-5 hours a week. Simple enough. Why is it so rare that people actually stick to it? There are plenty of factors that contribute to non-exercise – schedule, not knowing what to do, difficulty forming a habit, losing interest, and budget. Here are some examples of what it actually will take to stick to an exercise routine:

  • Chances are, you’ll need to hire a coach or trainer. Most access (“globo-gym”) facilities are set up to where less than 5% of people paying a membership actually go. Read: You probably won’t either.
  • You’ll need to wake up early. Meaning, the first number on your alarm clock will probably be a 5.
  • You’ll need to pack a gym bag everyday. If you go home before the gym, you probably won’t make it to the gym.
  • Childcare – you’ll need to make arrangements.
  • Be proactive – block out your workout time in your schedule. Leaving it up to chance means it won’t happen.

Consistency

Underpinning every truth in weight loss is consistency. Using our 20 pound example, you can expect to lose this weight in five months. Four if you’re incredibly diligent. Two if you plan to gain 30 pounds back (read: crash diet and over-exercising). When was the last time you stuck to something for five months? Truth is, most folks can maintain for 3 weeks.

There will be sacrifice. You will need to plan. You will need to adjust pretty much every part of your day. Your likelihood of success goes up with someone in your corner. Find a trainer, a coach, friend, or significant other. Behavior change happens in the context of relationship. Losing weight is behavior change FIRST, diet and exercise second.

Here for you.

Did you know most people who lose 20 pounds end up gaining it back? Here’s a promise: we’ll never promote a fad diet or exercise plan that is unsustainable or unhealthy. Our goal is to help you feel your best for a lifetime.

Schedule Your Discovery Session >