Gym Standards

hanley —  June 16, 2017 — Leave a comment

We have developed some standards and while in some ways they seem small or not a big deal, they lay the foundation for the environment in which we train and is an important part of creating our gym culture. At this point, most of you already do these but it’s always good to review them.

The following list makes expectations clear, holds us each to the same standards, and keeps the gym an inclusive, effective, and fun place to train.

We live and breathe this list daily but sometimes we start to get caught up in other things and need a simple reminder—we all do! This is the structure for how we operate, what we think is important, and what we expect of the athletes in our community.

Thank you for committing to the Standards!

Standards

Be Early
Being late for anything is not cool. And warming up properly is extremely important. Give yourself time to park, change clothes, and sign in. We understand you guys have lives outside the gym and we all know traffic sucks around 5 pm. We won’t judge you if you show up late – except when you’re chronically late. Be respectful and jump on a flywheel bike for however long you’re late or wait for the next class.

Say Hi To New Faces
Group Fitness can be intimidating for new folks. Having friends always makes things easier.

Stay Off Floor When Not In Class
Happens every day. If you aren’t in class then stay off the rubber floor (getting water is the exception here). Do not walk through the class to get to the back parking lot.

Cheer Last Man Standing / Don’t Put Your Equipment Away Until Everyone’s Finished or The Class is Over
Always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around to cheer for and support the rest of the group.

Be Coachable
No Whining! No one cares how much you can lift or that you can do fancy gymnastic movements, we only care how well you can lift/move and if you scaled the workout appropriately. The coaches are there to help you learn and improve. We want you to get better and be in the fitness game for the long term. If you want to NOT improve your fitness, visit your local physical therapist, or look like a tool, then don’t listen to the coaches and do what your favorite Instagram athlete is doing.

Respect Coaches & Athletes
Have you ever tried speaking in front of a group of people that were talking over you or not paying attention? It’s no fun and highly distracting. Don’t disrupt or delay the class. Once the instruction has started, don’t walk off, stop talking and listen, even if you know how to do the movement(s).

Children
Children who can behave and hang out patiently in the lobby are welcome to come with Mom or Dad. They are not allowed at any point to come onto the rubber floor or training area. Children are great and for that reason, we have to prioritize the safety of the children and quality of the athletes’ training environment. You’ll be asked nicely once and then the second time you’ll be asked to not bring your child/children with you.

Take Care of The Equipment
When you’re cleaning up and unloading your barbell you should strip off plates so that the barbell doesn’t crash on the floor. Please use the brass brushes to remove any chalk from the bar. If you get sweat or bleed on the barbell or any equipment, please wipe it down. Don’t drag the wood boxes – the corners will disintegrate. Don’t drop empty barbells or barbells with just 10’s on them. Don’t drop or dump kettlebells or dumbbells. Put all equipment back after you’re finished. Keep personal gear off equipment.

Pay For Retail Before Consuming
Small business with small margins. Please be sure to check out using the self-service checkout system before consuming or taking retail items.

Be Safe
Don’t ghost ride the barbells. If you drop your barbell, follow it down and make sure it doesn’t bounce or roll into someone or something.

Chalk Usage
Chalk stays in the chalk bucket. Yes, you’ll have to walk all the way to the chalk bucket.

Know Your Why
Why are you training? Try and ask yourself and answer the Why. This will help guide you in your fitness journey and give your training sessions focus, clarity, and context.

Julie has been crushing it. Enough said.

We enable clients to live happier, healthier, fuller lives.

We offer nutrition coaching at CrossFit Hud’s lottanutrition program. This isn’t your run of the mill coaching, i.e. “here’s your meal plan, this worked for me so it should work for you” crap.

No, no. The coaches at lotta understand excellent principles of client-centered coaching and this includes collaboration, empathy, and respect. We offer two programs, a macros program and a progressive habit based program.

What’s superb about the habit program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

The lottanutirtion Macro Program, “lottamacros” is a highly individualized coached program for those wishing to dial in their nutrition for performance and weight goals. What if you could achieve both? Using weekly determined calories and macro counts for each individual, this program provides accountability and guidance for those clients to help achieve success.

Learn more by clicking here

 

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum This program is a 9-month commitment. The program is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

Angie’s been on the Lotta Nutrition program for a while now but it’s only recently that she’s buckled down and started to trust the process, which for her meant being consistent. Her progress is awesome and she’s nowhere near finished.

Sarah had 3 strict pull ups prior to doing Coach Erin’s 8-week pull-up program. Now she has 9. It also doesn’t hurt that’s she been on the Lotta Nutrition program!

APRIL 3RD
Chest 41.5
Upper arm 13.25
Waist 39.5
Hips 45
Thigh 26.5
Weight 189.6
MAY 17TH
Chest 38.5
Upper arm 12.5
Waist 35.25
Hips 42.5
Thigh 25.5
Weight 176.8
CHANGE in 6 WEEKS
-3″ chest
-.75″ upper arm
-4.25″ waist
-2.5″ hips
-1″ thigh
-12.8 lbs.

 

I have dominated Whole30 challenges and trimmed down for weddings and swimsuit season like a champ but moderation has always been a weakness. I was a meal prepper and (mostly) ate clean healthy food, but my “cheat” days were quite intense. I had no grip on serving size and no self-control when it came to trigger foods.

Enter Lotta Nutrition. I have learned the macros system, how to appropriately measure and plan my meals, the magic of consistency, the power of accountability through coaching, and the discipline of quick recovery when I allow myself to enjoy holidays and gatherings with family and friends. With the addition of the precision nutrition programming, I have gained an element of mental and emotional (for the most part, let’s be honest here) control over my diet.

This programming has followed me through moves around the country and changes in training from being sidelined due to injury to almost exclusively cardio intense rowing and back to CrossFit, I have lost weight, changed my body composition, and I am eating more that I ever have…..not of anything I want, but of high quality, nutrient dense foods. I feel fueled by my food and freed from it.

I have two recent nutrition wins:

1. In my kitchen, I currently have three servings gone from a week old open bag of Siete Foods Lime Tortilla Chips. I also have a dark chocolate bar with two servings missing. These are foods that I once “couldn’t be trusted alone with”. I know they will still be there tomorrow and I can fit them into my macros another day.

2. Last week I attended a wedding. I didn’t have to change my diet nor workout routine in the weeks before in order to slim down to feel good in a dress. I was quite compliant in the weeks leading up to it, but I didn’t have to crash to make that happen.

These wins can’t be measured on a scale or with a tape measure, but they make my efforts worth it.

LEARN MORE

Weekend overeating is a bitch. Let’s face it.

Here are 5 strategies, by Pn’s Krista Scott-Dixon,

to help you ditch the bingeing, guilt, and extra weight.


 

“If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys” – KSD

If you find yourself “perfect” during the week and overeating on weekends, this is just the article for you. Learn how to let go of weekday food rules and break the cycle. Drop the guilt, improve your health, and lose weight.

Here’s how, either with or without a coach.


Speaking of coaching, we offer nutrition coaching at CrossFit Hud’s Lotta Nutrition program. This isn’t your run of the mill coaching, i.e. “here’s your meal plan, this worked for me so it should work for you” crap.

No, no. The coaches at Lotta Nutrition understand excellent principles of client-centered coaching and this includes collaboration. We offer two programs, a macros program and a progressive habit based program.

What’s superb about the habit program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

The Lotta Nutrition Macro Program is a highly individualized coached program for those wishing to dial in their nutrition for performance and weight goals. What if you could achieve both? Using weekly determined calories and macro counts for each individual, this program provides accountability and guidance for those clients to help achieve success.

Learn more by clicking here

Monday through Friday…

You are a boss. You are eating vegetables, protein, and smart carbs. You are working out and feeling great. Then the end of the work week arrives and you can visualize your coach red wine, pizza and a movie. It can be your way of unwinding and coping with the hell that comes with work.

The weekend becomes a time where “normal rules” don’t apply. 

This can easily be your ritual. If this is you, this may be just a habit. After a while though, the weekend indulgence comes with consequences and you can feel physically and mentally crappy.

  • Physical: bloated and feeling sick
  • Mental: feeling guilty, regretful, and maybe even angry

This article isn’t about finding that “one weird trick” or the latest and craziest “life-hack”. It’s about learning how to develop a healthier relationship with food.

Here’s how:

Strategy 1: Aim for “good enough” instead of “perfect”

This one is really difficult for people. This is because everyone that is on a “diet” wants to adhere to said diet. They want to work hard towards their goals and they believe that means being strict and they HAVE to be perfect. Well, I’m here to tell you as a coach, I’ve seen it plenty of times and I’m here to tell you – you don’t need to be perfect to get the results you desire.

Unfortunately though, these people end up worrying the whole week that they might screw things up. They may even try and adhere to strict meal plans but by the end of the week, their willpower is gives out and they are tired of restrictive eating.

This person might find themselves out to dinner with their family and the restaurant they find themselves out doesn’t have “perfect pre-portioned kale salad,” so instead maybe they decide to get some crap.

Kristen Scott-Dixon (KSD) mentions, “If you take ‘perfect’ off the table, things change, You feel empowered because there are no other options. Instead of kale salad vs. five servings of fries, there’s: ‘I’m actually in the mood for a sald with my burger because I had fries at that work lunch on Thursday.'”

The solution: Always aim for “good enough”

Through the work week and the weekend, start considering your health and fitness goals, your mood, and what food is available to come up with a solid definition of what’s “good enough” and aim for that.

KSD, “Remember: That decent method you follow is better than the “perfect” one you quit.”

Strategy 2: Let go of your food rules

“If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys”

Food rules are the ones that tell you how to live your life:

  • What you can and can’t eat,
  • When you can have or can’t eat,
  • How you can or can’t eat it,
  • How much you can or can’t have.

These rules make up a very popular effect that is found throughout the nutrition and dieting industry. We may have all been there. These rules will lead the very popular “Fuck It Effect”.

Let’s say one of your rules is to not eat any carbs. You don’t eat grains, you don’t drink beer, and you sure as hell don’t eat pizza. But, this weekend you find yourself at your friends paint party and they are having pizza and beer. You may hold out for a bit BUT you eventually give in and at this point you say, “fuck it, I’ve already gone this far” and blown it, so you might as well enjoy yourself.

Solution: ditch the rules and let hunger guide you

Most people that aren’t “dieting” eat when they’re physically hungry and stop when they’re full. This happens for them on Monday AND the Saturday. Unless you’re eating for performance, or you’re an athlete, start paying attention to your physical hunger cues. Let go of the rules that hold you back.

Strategy 3: Give up “Cheat Days”

This is the one day of the week where you can go crazy and let loose. What this creates is a food “purgatory” all other six days of the week. This day of the week gives you the opportunity to eat anything and everything you want. The problem with this cheat day is you are likely going to overeat when you realize that tomorrow you have to get “back to reality” and compliance.

Solution: quit the Cheat Day routine, and give yourself permission to *choose* what you want all week long.

Like the “fuck it effect”, Cheat Day depends on scarcity. “Scarcity makes us feel anxious, needy, and greedy.” The opposite of scarcity is abundance. When you give yourself permission to choose what to eat, you can decide to have dessert or not. Maybe you’re full? Maybe you’re in the mood for dessert? This may sound counter-intuitive, BUT when you don’t allow yourself dessert 6 days a week, the one day you can have it – you may go HAM and overdo it.

Strategy 4: Own your choices

If you have ever created trade-offs with yourself, consider dumping this method after you realize you’re an adult and the choices you make are the ones you live with! Maybe you find that you’re saying to yourself, “I’m going to skip that office brownie today, but this weekend I’m going to crush a dozen doughnuts” – this mindset is a lot of mental work that rarely pays off.

Solution: Start owning your choices, and let your adult values guide you when you eat.

Start making food choices by acknowledging the outcomes you might expect. For example: “I’m in the mood to eat 5 servings of ice cream tonight. I know I’ll probably feel sick to my stomach afterwards but in this instance, I’m OK with it.”

Don’t moralize your choices! You are free to eat and drink anything you want, just remember that different choices have different outcomes. Set your expectations accordingly.

Strategy 5: Stop rationalizing

When it comes to the weekend, you will find yourself in many very comfortable situations where you will rationalize that it’s OK to overeat.

These look like:

  • Travelling
  • Being busy or bored
  • You had to work
  • Family/social events

These circumstances don’t inherently cause overeating. It’s in these situations where we decide to rationalize our eating habits by aligning a convenient script with the circumstnace.

Solution: Stop rationalizing and ask yourself why you are really overeating.

KSD points out, that sometimes you’ll eat like crap, likely too much of it, and that it’s normal. But instead of falling back on the victimless rationalization of your circumstances, create an awareness of what is really going on by asking yourself, “why am I really overeating right now?”

Are you, bored? Stressed? Sad? Happy? Celebrating?

When you ask yourself this consistently you may see a pattern. Once you recognize this pattern, that is your opportunity to change your behavior.

What to do next:

Here are some tips from our friends at Precision Nutrition.

There is no “perfect time” to eat better. Not tomorrow or Monday. There is no should or should, only what is. 

Start with Today. What can you do today to help you tomorrow? Maybe all that includes is just becoming more aware.

If you find yourself constantly starting and stopping when it comes to exercise and nutrition, check out article on The Pause Button Mentality

 

Ask yourself: How’s that working out for you? (weekend overeating)

If you’re loving “Cheat Day” and you’re happy with the results, keep doing that.

If you’re conflicted, it may be time to investigate and implement these strategies.

Ask:

  • What does weekend overeating do for you?
  • What path is it leading towards?
  • What does it enable you to feel?
  • How does it solve a problem?
  • What purpose does it serve for you?

Instead:

  • Aim for “good enough” instead of “perfect”
  • Let go of food rules
  • give up Cheat Days
  • Own your choices
  • Quit rationalizing

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum through ProCoach (an online software). This program is a 9-month commitment. PN’s ProCoach curriculum is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

 

ProCoach promotional video from Precision Nutrition on Vimeo.

Original article here