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We had such a favorable response last week to our list of Key Self-Motivation Strategies, that we decided to expand on those strategies. Let’s delve deeper into some specific aspects that can give you that extra push.

 

Align Goals with Values

It’s easier to be motivated and stay motivated when your goals align with your personal values or interests. For instance, if health and wellness are important to you, goals around exercise and nutrition will naturally attract more enthusiasm and commitment. Here are a few ideas to get you thinking in these terms:

If you value long-term health, a goal to engage in regular cardiovascular exercises would be appropriate to develop. This could include activities like running, cycling, or rowing. The focus here is on maintaining heart health, improving endurance, and preventing chronic diseases.

Those who value physical strength and resilience might gravitate towards weightlifting and resistance training. This aligns with goals of building muscle, increasing bone density, and enhancing overall physical strength.

For those valuing balance and coordination, functional fitness training, such as that offered in CrossFit, can be ideal. This type of training focuses on exercises that mimic everyday movements, improving balance, coordination, and overall functional strength.

It is critical that your goals are specific. Often, potential members will sit down with us to discuss their fitness goals. We hear “lose weight and firm up” or “fit into my clothes better and get stronger” from nearly everyone. A better goal would involve body composition (lose a pound of body fat in two weeks) and a movement goal such as being able to do 5 pushups or 10 wallballs without stopping.

We can help you develop your fitness goals.

Establish Deadlines

Time constraints can actually improve focus and efficiency. Having a deadline can convert your ‘shoulds’ into ‘musts’, pushing you to action. Just make sure the deadlines are realistic; otherwise, they might do more harm than good by creating unnecessary stress. Here are some time constraint examples to build into your goals:

1. For the next 30 days, I will take a 5-minute walk outside in the afternoon and evening.
2. For the next 30 days, I will go to the gym Tuesday, Thursday, Saturday, and lift weights for 20 minutes.
3. Each week for the next 3 weeks I will walk for 10 minutes outside on Monday, Wednesday, Friday and take a coached small group training class on Tuesdays and Thursdays.

 

Find a Motivating Environment

Your environment can significantly influence your motivation level. A crowded big box gym does not provide a motivating atmosphere for most people. CrossFit and Small Group Training classes will, as you will be surrounding yourself with motivated individuals.

 

Social Support

This can come from friends, family, or work colleagues. In cases where your goals are fitness-related, being part of a gym community can offer immense social support. Participating in group fitness classes can be a great goal. This not only aids in staying physically active but also provides a sense of community and support, which can be crucial for motivation and enjoyment.

 

Self-Talk

The way you talk to yourself in your mind can also influence your motivation. Phrases like “I can do it,” or “I am capable,” can instill a sense of self-confidence. On the other hand, negative self-talk can derail your motivation.

 

Accept Imperfection

It’s important to realize that no one is perfect. There will be setbacks, there will be failures, and there will be obstacles. The sooner you accept that imperfection is part of the human experience, the easier it will be to bounce back and keep moving.

 

Compete Against Yourself

While competition can be a good motivator, it’s even better to compete against yourself. Track your performance and aim to do a bit better each time. This avoids the stress of comparison while still pushing you to improve. At CrossFit Rye Canyon & Barbell Club’s group classes, your training results will be recorded for you to track in an app on your phone. We also offer coaching sessions set at various intervals to help you see the progress you are making.

 

Make it Fun

When possible, incorporate elements of fun or creativity into your tasks. This can make even the most tedious tasks bearable, and you’ll find you’re motivated to engage with them. Did you know that in our CrossFit classes, some type of simple game is often used as a warmup for our Saturday classes???

 

Celebrate Small Wins

Sometimes the path to achieving big goals can be long and grueling. Celebrating small wins along the way can provide the much-needed fuel to keep your motivational engine running.

 

Develop a Growth Mindset

Having a growth mindset, the belief that you can improve and develop your skills over time, can be a powerful motivator. It instills a love for learning and resilience, essential attributes for maintaining long-term motivation.

In conclusion, motivation is not a one-time event but a continuous process. By applying a combination of these strategies, you can bolster your self-motivation to levels that will help you achieve any goal you set your mind to.

If you’re specifically interested in elevating your fitness and health, our team at CrossFit Rye Canyon & Barbell Club is equipped to provide you with the tools, guidance, and community support to keep you motivated.

Book a Free No Sweat Introduction

Does this sound familiar: You want to be in better shape, your energy level is not what it once was, but you just don’t make the effort to do much about it.  This post is about ways to boost your self-motivation because if you lack it,  achieving any fitness goal is unlikely. Here are some strategies to help you enhance your motivation…

 

1. Set Clear Goals: Know what you want to achieve and create a roadmap to reach there. The more specific your goals, the easier it will be to stay motivated to accomplish them.
2. Break it Down: Large goals can be overwhelming. Break them down into smaller, manageable tasks, and tackle them one at a time.
3. Visualize Success: Spend a few minutes each day visualizing your success. This can help reinforce the belief that you can achieve your goals.

4. Find Your Why: Understanding the reason behind your goal can add a layer of motivation. This is your core driving force, so dig deep.
5. Hold Yourself Accountable: Share your goals with someone you trust.

Let’s stop here for a moment. You may be saying to yourself, “Yeah, I know these things, but they are not enough”. Well, you are not alone and here is what I would like for you to do: Reach out to us at CrossFit Rye Canyon & Barbell Club for an inperson discussion we call a “No Sweat Introduction”.  We are in the business of helping people get healthier through fitness and can help you dig into items 1-5 above at no cost or obligation.

 

Here are five more proven strategies for boosting your self-motivation:

6. Stay Positive: Surround yourself with positivity. When you participate in our Group Classes, you will be working alongside people similar to you that are optimistic and encouraging.
7. Monitor Progress: Regularly check-in on how you’re doing. If you’re falling behind, assess what isn’t working and adjust. We offer monthly check-ins with a coach to help assess your progress and provide feedback.
8. Be Consistent: Consistency is key in achieving any goal. Create a routine that allows you to work toward your goals every day. As you progress along your health and wellness journey you will notice your body making adaptations to the effort you are putting in towards your goals.
9. Keep Learning: The more you know, the more you can achieve. Always be open to learning new things that can help you reach your goal. The workouts in our Coached Group classes change everyday. This allows your body to continue progressing in terms of firming up, getting stronger, more mobile and stable. It also prevents boredom or loss of interest in the training sessions.
10. Don’t Fear Failure: Understand that setbacks are part of the journey. Learn from them and move on. We adjust all exercises to match your current ability; stick with the program and you will be surprised how far you can progress. Some days you will need to take it easier than others or even take the day off. We are big believers in avoiding overtraining.

If you’re looking to boost your self-motivation to get fit, there’s no better place than a supportive community and a well-equipped gym. Our team at CrossFit Rye Canyon & Barbell Club is committed to helping you achieve your fitness goals in an environment that motivates and uplifts you.

Start here: Book a No Sweat Introduction.

Busy lifestyles often take the limelight away from personal wellness, and finding time for fitness can seem like an uphill battle. Whether you are juggling work commitments, social obligations, or family responsibilities, finding time for self-care can be challenging. It’s all too easy to neglect exercise, despite knowing its benefits for both physical and mental health. But what if we told you there’s a way to get effective, high-quality workouts without feeling like you’re navigating the fitness journey alone? Enter Professionally Coached, Small Group Exercise Training—an experience that is truly a gift to yourself.

 

The Magic of Professional Coaching

If you’ve ever found yourself aimlessly wandering around a crowded gym, unsure of what equipment to use or what exercises to do, you know how daunting it can be. With professionally coached training, that uncertainty disappears. A certified, experienced coach guides you through each workout, ensuring you’re performing the correct form, intensity, and technique. They plan the exercise routines, adapting them to various fitness levels, and provide personalized feedback. This takes the guesswork out of your exercise regimen.

Benefits:

– Expert Guidance: Professional coaches possess the education, skills, and experience to guide you safely and effectively toward your fitness goals.

– Accountability: Scheduled sessions make it more likely that you’ll stick to your workout plan. Plus, a coach will check-in with you privately at least monthly, further motivating you to stay committed. We will cover this a bit more in a minute.

– Maximized Efficiency: A well-planned exercise routine, led by a professional coach, helps you get the most out of a shorter period, which is beneficial for those with tight schedules.

 

The Advantages of Small Group Settings

When it comes to exercise, the environment matters as much as the workout itself. While one-on-one personal training sessions offer tailored coaching, they can be expensive and less dynamic. On the other hand, large group fitness classes often lack the personal touch. This is where small group exercise training finds its sweet spot.

Benefits:

– Community Support: Working out with a small, consistent group creates a sense of community. The camaraderie makes each session enjoyable, and you’re more likely to stick to a routine when you are part of a like-minded group.

– Cost-Effective: Small group training allows you to share the cost of a professional coach without compromising on the quality of training.

– Balanced Attention: In a small group, the coach can give individualized attention to each member, ensuring everyone’s form and technique are correct.

The Holistic Approach

Professionally coached, small group exercise training utilizes a well-rounded approach to fitness. Rather than focusing solely on one aspect like cardio or strength, these sessions typically include a blend of cardiovascular exercise, strength training, flexibility, and mobility exercises. This multifaceted approach ensures that you are not just fit but also healthy and well-rounded in your wellness journey.

Benefits:

– Whole-Body Fitness: The diverse range of exercises in these sessions work different muscle groups and energy systems, leading to comprehensive fitness gains.

– Adaptability: Coaches can easily modify or ramp up exercises depending on individual needs, making it suitable for varying fitness levels.

– Accountability: At CrossFit Rye Canyon & Barbell Club, our Small Group Training includes a monthly private check-in with you to evaluate progress towards your goals, how well you are able to recover in time for the next training session and call out bright spots of your efforts.

 

Making the Commitment

The first step in gifting yourself this unparalleled fitness experience is making the commitment. Just like any relationship, the benefits multiply the more you invest in it. Consistency, engagement, and an open mind can turn professionally coached, small group exercise training from a mere workout routine into a life-changing journey.

 

Conclusion

Professionally coached, Small Group Exercise Training is more than just a buzzword—it’s a powerful approach to wellness that combines the expertise of a professional coach with the motivational atmosphere of a small group setting. When you invest in this form of exercise,you’re investing in a healthier, happier future for yourself. In a world that often demands so much of us, isn’t it time to give yourself the gift of wellbeing? Consider it the gift you owe yourself, one that keeps giving back in the form of better health, improved mood, and a higher quality of life…

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Start here: book a No-Sweat Introduction.

November: it’s a month that conjures images of colorful leaves falling, warm sweaters, and the anticipation of the holiday season. As days become shorter and the weather turns colder, exercise often takes a back seat to other activities. However, November presents a unique and opportune time to kick-start your fitness journey. Here’s an in-depth look at the top 4 reasons you should consider launching your exercise regimen in November.

1. Get Ahead of the New Year’s Rush

The January Phenomenon

It’s a well-known fact that gyms are the most crowded in January. People are brimming with enthusiasm, fueled by New Year’s resolutions to get fit and healthy. However, this surge usually tapers off by February, leaving many to abandon their fitness goals.

The Early Bird Advantage

Starting in November grants you a strategic advantage. You’ll have a two-month head start to understand your fitness level, experiment with different workouts, and set achievable goals. By the time January comes, you’ll already be past the beginners’ challenges like muscle soreness, figuring out a routine to make time for fitness, and learning to use gym equipment.

Uninterrupted Progress

The gym environment in November is generally less crowded, giving you the luxury to explore at your own pace. Without the January crowd, you can focus on your fitness milestones and see faster improvements.

 

2. Beat the Holiday Weight Gain

The Caloric Explosion

The holiday season is synonymous with high-calorie foods. From Thanksgiving turkey and stuffing to Christmas cookies and pies, the opportunities to overindulge are countless.

Proactive Measures

Starting your exercise routine in November enables you to counterbalance the extra caloric intake with physical activity. You can indulge a bit during the holidays without the guilt or weight gain. It’s all about creating a balance and being proactive rather than reactive.

Figure 1 Exercise can reduce stress

 

3. Improve Mental Well-being

The Winter Blues

As November marks the onset of colder, darker, and shorter days, some people may experience Seasonal Affective Disorder (SAD). Exercise can alleviate symptoms by releasing endorphins, improving sleep, and reducing stress.

Mindfulness and Focus

The mental benefits of exercise aren’t just limited to mood enhancement. Regular exercise has been shown to improve cognitive functions, including memory and focus. This can be particularly beneficial as the year winds down and you need to stay focused on end-of-year responsibilities and festivities.

 

4. Build a Sustainable Habit Before the New Year

Habit Formation

According to research, it takes approximately 40-60 days to form a habit. Starting your exercise routine in November provides the time to be well on your way to a New Year healthy habit, rather than experiencing the much more common fleeting New Year’s resolution.

Layering Habits

With two months in hand before January, you also have the opportunity to layer your habits. An example is to focus on cardio in November, add strength training in December, and come January, you’re ready to incorporate flexibility exercises. This method of layering can make your fitness routine diverse and enjoyable.

Figure 2 Get a jump start before the New Year!

 

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Conclusion

There is a unique combination of factors that make November an exceptional month to start exercising. From dodging the New Year gym rush and combating holiday weight gain to improving your mental health and taking advantage of special deals, the benefits are compelling. Most importantly, you have a solid opportunity to build a lasting habit that will serve you well into the New Year and beyond.

 

Don’t wait for January to turn a new leaf. Embrace the magic of November and take your first step on a transformative fitness journey today…

 

Start here: Book a No-Sweat Introduction to our gym

Just like when you start a new job or school, you may be a little nervous, but also excited. You will be learning new skills and improving some existing ones. The other class members will be doing variations of the movements in the workout and at the end of class, there will be cheering, clapping, high fives, fist bumps all around.
If you have never done CrossFit before at Rye Canyon, you will be meeting a new community from the Santa Clarita Valley, all rooting and cheering each other on to do their best. This will likely rev you up to train harder, but pace yourself! It is very easy to over train the first couple of weeks. Learning to pace yourself and not worrying about keeping up will be very helpful as you improve your fitness. Trust us, you will become stronger, leaner, and also feel great about the work you put in with us.
Having said that, here is what you can expect on Day 1, and how to get ready for it.

WHAT TO BRING
Just bring a water bottle, comfortable workout clothes, and relatively flat gym shoes to your first CrossFit class. All other equipment you may need for the workout will be provided for you.

MAKE A RESERVATION IN THE CLASS YOU WILL ATTEND
CrossFit Rye Canyon & Barbell Club has a schedule of CrossFit classes throughout the day starting at 5:00am. You can see the classes and make your reservation on our app that you will receive when you join. If you are not yet a member, please contact us for an appointment. Our classes have a cap on the number of people that can attend to ensure the coach can give attention to each person in the class. Please reserve your spot prior to arriving.
Be sure to let the coach know this is your first class, they will make sure you feel welcome and understand the process.

SHOW UP EARLY
You will need to show up 10-15 minutes early to sign a waiver (if you haven’t already taken care of this) and to get a little familiar with the space, such as where the restrooms are, where to put your belongings, where the equipment is located, etc.

FIND YOUR COACH
Before class starts, introduce yourself to your coach and let them know this is your first CrossFit class. They will walk you through everything throughout the class and answer any questions you may have.
If you have any injuries or limitations, make sure to let the coach know so they can scale your workout appropriately. At CrossFit Rye Canyon & Barbell Club we are experts at “constraints-based coaching”; this means that we will be able to modify the workout to your current abilities so that you get the intended stimulus from the movements. In other words, don’t worry if you can’t do a pullup, none of us could when we started (some of us still can’t).

WHAT DOES A CROSSFIT CLASS LOOK LIKE?
A CrossFit class is a one-hour group coached session. A typical class looks like:
Overview brief — At the start of class, the group will circle around a monitor.

The coach will talk through the workout, the movements within it, the intended stimulus — the purpose of the workout and what level of intensity it’s designed to elicit — and ideas for scaling.

The coach will walk you through the movements after the overview, do not worry if the movements listed on the board are unfamiliar. In your first classes you will focus on learning the movement techniques, using a PVC pipe or very light barbell for any barbell movements, and scaling other movements to your current fitness level and ability.

Warm-up — The coach will lead the class through a warm-up to prepare for the workout.

Skill practice —The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.

Workout prep — Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.
Workout — The coach starts the clock, and everyone does the workout together.

Cleanup — After the workout is over, athletes give each other fist bumps and high-fives, wipe down and put away their equipment, and meet back at the whiteboard to write down scores.

KEEP TRACK OF YOUR SCORE
When the class has ended, you will gather at the monitor again to record your score for the workout. Depending on the workout, your score can be the time you ended the workout, how many reps you completed, or the weight on your bar. We use scores to track our fitness over time, so the next time you do the same workout you can see your progress.
This is your first class, so don’t worry about comparing your score to other athletes’. This is your starting point!

INTRODUCE YOURSELF TO YOUR CLASSMATES
A big part of CrossFit is the community. Introduce yourself to your fellow classmates. They all remember the first time they walked into a CrossFit gym and can help you acclimate to class.

KEEP AN OPEN MIND
CrossFit is hard. We aren’t going to sugarcoat it. But that’s what makes it so empowering. You will soon be able to do things you never thought you could do before. You will be able to flip onto your hands into a handstand, climb a rope, or even get your first pull-up one day.
But it doesn’t happen overnight.
Use your first class to get a taste of CrossFit, learn more about the affiliate, and have fun. You will learn more with time.

NEXT STEPS
Now that you have experienced your first CrossFit class, it’s time to consider signing up for a membership! If you enjoyed your class, the staff will help walk you through the next steps…
Special thanks to CrossFit.com for the guidance in the content for this blog post.

In the pursuit of a healthy lifestyle, two essential components often come to mind: nutrition and exercise. While these elements play vital roles independently, combining them can create a powerful synergy that amplifies their benefits. In this blog post, we will explore the interconnectedness of nutrition and small group exercise, looking into how they support one another in promoting well-being. So, grab a nutritious snack, get ready to break a sweat, and let’s dive in!

The Foundation of Good Nutrition
To understand the impact of nutrition on small group exercise, we must first recognize its fundamental role in our overall health and fitness. A well-balanced diet provides the necessary fuel for our bodies to function optimally. It not only influences our physical performance but also affects our mental well-being, focus, and recovery.
When it comes to small group exercise, nutrition becomes even more critical. Engaging in activities such as group fitness classes, team sports, or partner workouts demands energy, endurance, and strength. Consuming a nutrient-dense diet that includes lean proteins, complex carbohydrates, healthy fats, and an array of vitamins and minerals ensures that our bodies are adequately fueled to meet the demands of these activities.
Additionally, proper nutrition plays a significant role in post-exercise recovery. After engaging in small group exercise, our bodies require nutrients to repair muscles, replenish glycogen stores, and facilitate overall recovery. By providing the necessary building blocks through a balanced diet, we can enhance our recovery process and reduce the risk of injuries.

The Social Element of Small Group Exercise
Small group exercise brings together individuals with shared fitness goals, creating a supportive and motivating environment. It offers a sense of community and camaraderie that can significantly impact one’s adherence and enjoyment of physical activity. Exercising in a group setting provides accountability, encouragement, and the opportunity to connect with like-minded individuals.
Moreover, the social aspect of small group exercise extends beyond the workout itself. It often involves post-workout gatherings, discussions about nutrition and wellness, and the sharing of experiences and challenges. These interactions allow for the exchange of valuable information and the cultivation of a supportive network that nurtures overall well-being.

The Role of Nutrition in Small Group Exercise
Nutrition not only fuels our bodies for small group exercise but also plays a pivotal role in optimizing performance and recovery. Let’s explore a few key aspects where nutrition intersects with small group exercise:
1. Energy levels and performance: Consuming a balanced diet ensures that we have sufficient energy to perform at our best during group workouts. Adequate intake of carbohydrates, particularly complex carbohydrates, provides a steady source of energy, enabling us to sustain high-intensity activities and endurance-based exercises.
2. Muscle building and repair: Protein is crucial for muscle growth and repair. Engaging in small group exercises often involves resistance training or activities that stress our muscles. By consuming enough protein, we provide our bodies with the necessary amino acids to repair and rebuild muscle tissue, enhancing strength and recovery.
3. Hydration and endurance: Proper hydration is essential for maintaining optimal performance and preventing fatigue during exercise. Staying hydrated aids in regulating body temperature, lubricating joints, and delivering nutrients to cells. Whether it’s a small group HIIT class or a team sports session, ensuring adequate hydration is crucial for sustaining endurance and maximizing performance.
4. Mental focus and recovery: Nutrition also plays a role in supporting cognitive function and mental well-being, which are vital for both exercise performance and recovery. Nutrients like omega-3 fatty acids, antioxidants, and B vitamins contribute to brain health, mood regulation, and reducing inflammation, enhancing our overall exercise experience.

Conclusion
When it comes to achieving optimal health and fitness, combining nutrition and small group exercise is a winning combination. By nourishing our bodies with a well-balanced diet, we provide the necessary fuel to maximize performance, support recovery, and enhance overall well-being. Engaging in small group exercise offers not only physical benefits but also the added advantages of social support, motivation, and a sense of community. Contact us through this website and we will arrange a no sweat introduction to develop a plan specific to your needs and fitness goals.