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Author: Brian Zimmerman

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Finding Intent in your Actions Daily

holding with intent

The intent of an action…

The intent of an action is more important than the action itself.

  • Your physical fitness goals come down to your ability to be consistent
  • Your ability to be consistent comes down to intent
  • Having an intent takes a deliberate decision

When was the last time YOU made a “this or that” decision about your fitness and picked “this” to make sure you stayed on track for your long term fitness goals? If it wasn’t within the last 24 hours you’re likely in your own way. In steps a coach…

So I ask you today… Why do you train?

Are you really training for weight loss? For strength gain? For your sanity? For confidence? For mental toughness?

Most people begin working out for a physical benefit… in fact in all the free No Sweat Intros we’ve done I don’t ever recall someone telling me when asked “What can we do for you?” were they were looking for a mental benefit, but after about 4 “why would you want to do that?” “why is that important to you?” … nearly every person cited a single specific mental benefit was actually what they were after. This is where intent begins…

Your intent immensely important to your coach for many reasons

  • Your coach loves you (they really do), and they want to help you succeed. If they know your big intent they will be able to adjust, plan, optimize and help you automate the habits and daily efforts that are necessary for you to achieve success.
  • Intent sets the tone for every single interaction… if you are here to lose weight (we have the tools to do that) but if you’re here for the confidence you believe weight loss will give you, we will coach you differently… better, in a way that helps you achieve confidence likely before your INSERT YOUR GOAL HERE is met.
  • Getting to “why”… the overarching purpose and direction of training is obviously important because we must continue to make steps forward toward large goals… it is through consistent daily action we travel long distances. However on any given day the best way to move a couple steps forward might be different, it might just be staying on the path, it might mean just showing up to move, it might be a positive interaction with a coach or a classmate, it might be a getting the stress of the day off your back by putting a bar on it. We are committed to helping you stay on the path, that’s what a coach does.

Why are you training today? The Daily Why

What do you need to move forward today? The answer is actually the only thing that matters in a given training session. Some days you’re: stressed out, over worked, full of energy, beyond excited, incredibly fatigued, sore, haven’t eaten all day, etc. There are 1000’s or more variables that will affect how you need to train today. Enter the coach… she analyzes all of the major variables, reads them off your body language, sees them in your movement, notices your receptiveness to coaching… your coach reads you and adjusts their style to you EVERY DAY. This is why coaching works… they take all the variables and they decide the intent of the day for you. No, not some arbitrary decision… but based on information they collect from you. If your primary goal is weight loss and you have 100lbs to lose, does it matter if you hit this workout with 105% intensity? Well yes it does… if you over do it and can’t workout tomorrow or the next 3 days you will be derailed. Where as if you go at 80% everyday you can come back tomorrow and win a little bit everyday. In health every detail matters… but a coach will make sure you get done the one that matters most.

Are you training for maximum physical benefit?

Are you training for maximum mental benefit?

How does this fit with your long term progression?

Is adding 20lbs to the bar serving any of these?

Is going 20lbs lighter serving any of these?

Your coach helps or dictates a lot of these decisions so that you can focus on what you need to do… you can be your own coach but even the most successful people in every realm of life have mentors and coaches.

If you were your own coach…

What are you going to get out of your training today?

Brian Zimmerman

Owner of CrossFit Jungle Gym

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Blog

How CFJG is Training through the Corona Virus

CrossFit Jungle Gym: How We’re Training Through COVID-19

Dear Jungle Gym’ers,

This virus is causing a worldwide panic, and we have some good news…

1. You’ve done and are doing everything you can to prepare yourself for this sort of event… Strong, fit people are hard to kill and certainly bounce back fast. You’ve put in the work, ate your vegges and are physically and mentally tough!

2. While we’re in between 2 major cities and we are currently not in the toughest of positions in comparison to our fellow human beings in other parts of the world… we’ve had some time to prepare (and CFJG has been preparing).

3. Nicer weather is coming and we’ll be able to soak in fresh air and sun soon… which will help get the germs out of all these condensed public places!

4. We’re a TwoBrain gym we have hundreds of other gym owners in our network including some in the heart of this thing and we’re learning from them how they’ve made due under the circumstances.

 

General Procedures

In the short term, please observe the following:

– Obviously… DO NOT COME TO THE GYM IF YOU’RE NOT FEELING WELL.

– With more vigor than normal… wash and sanitize your hands regularly. Avoid touching your face.

– When you cough or sneeze, cover your mouth with a tissue or an elbow rather than a hand.

– Clean off any equipment you’ve used. We’ll make sure potent disinfectant is on hand, along with paper towels.

— We’ve already implemented additional cleaning practices into our procedures to make sure this place is germ free as possible! 

Long-Term Plans

Given the worldwide (and more local) situation, there is the potential that our gym along with many other public organizations and buildings will be forced to shut down. We’ll listen for all info from the government and follow its procedures.

Should we be forced to shut down, we will not stop coaching or running training sessions. We will use social media, e-mail and text messages to program and instruct workouts. We take a lot of pride in what we do and being industry leaders… we never stop caring and we won’t stop doing what you guys need us to do! We want you to keep working out, even if the government won’t let you do it at 4 Crossroads Drive. You never paid for access to this facility. You’ve paid for coaching, guidance and progress we can provide that to all of you online (and if necessary we will).

We will continue to post workouts every day for you guys, and we’ll have a coached video sesson, as well as options using common household items or bodyweight movements. We will also use technology to connect with you and lead you through sessions. We’re up for the challenge in fact we’re ready to run the CFJG Shut Down Fitness Challenge for you guys in the event we’re forced to closed down the facility!

Here’s what you can do to prepare for this possibility:

  1. Go out and buy a kettlebell or a set of dumbbells. You can probably get something for about $100 or less. WalMart, Dick’s, Gym source (by dicks) usually have some in stock (despite the mad rush to stores… I don’t think many people are stocking up on DB’s or KB’s) and there are tons of online retailers. Select a weight that you would use in a conditioning workout (20, 30 and 40 lb. kettlebells are common, as are 20- and 40- lb. dumbbells. This will be your primary piece of at-home fitness equipment. Don’t worry: You can stay very fit with just one kettlebell or dumbbell (or none at all).
  1. If you have the cash, buy one heavy object and one lighter object. Maybe a few different ones. If you don’t have cash you want to spend on equipment, get creative. Fill some jugs with water, clean off that old tire in the garage, and so on. (When I first started CrossFit, I cut down a tree in my yard and used the truck as a barbell and KB, I screwed straps onto it and everything)
  1. Make a space where you can work out with “CFJG online.” It should be about 8 feet by 8 feet (enough room to do burpees and not knock over your TV).
  1. Create Facebook accounts if you don’t have one. We’ll likely use it as our platform to run workouts.
  1. Make sure you have a way to set up a phone or iPad so you can see and hear us during the online session.
  1. High-five the Internet.

We hope there are no breaks in service at our gym, but if we are required to close, we will.

But we will not leave you high and dry. We’ll be offering the same enthusiasm, programming, coaching and energy over the Internet. You’re a person who works out. And we’re going to make sure that continues!

 

Brian Zimmerman

Owner, CrossFit Jungle Gym

Categories
Blog

Bulk or shred?

Bulk or Shred?

Categories
Blog

What To Do If You Have an Injury

Recently, over the past two months, it seems I have quite a few conversations with athletes that have had an injury, or “tweeked” something or have an old physical issue that has come back. 

There always seems to be a common thread in the conversations that doesn’t always seem to be in our best interest. 

“ But I can’t not workout!” “ I don’t want to miss any good WODS” 

Sound familiar? Or perhaps you’ve given this advise to someone but when it happens to you, it’s not the same. 

If you get injured or something starts to hurt without a specific incident, generally there should be some improvement over a 2 week period. If there’s no change at all, it’s probably good idea to seek out medical advice or treatment. 

At this point it’s probably a good idea to modify your workouts to a pain free range to avoid further injury. Modifying along with stretching if appropriate, lacrosse ball or moist heat might also be helpful. Sometimes more interventions are neccessary.

Physical therapy, chiropractor or massage depending on the severity of the injury. 

Pushing through an injury that isn’t healing will probably make the injury worse and possibly cause symptoms in other areas because you unknowingly will begin to compensate your movements and body mechanics. For instance, if you strain your ankle you may change your gait pattern to avoid pain. This could cause knee, hip or back pain, just because you changed the way you normally walk. 

“ But I won’t be in shape any more!” “ I won’t have any cardio left!” 

There are so many ways to modify or scale a workout so you can stay strong. Might it not be as intense? Maybe, maybe not. Will you be doing what you need to heal and get back to your fullest? Yes! 

Remember you only have one body- your vessel. If you want to keep sailing through the yet uncharted Crossfit waters you need to keep your vessel healthy and leak free. 

You have your coaches for advice and support to help you through. Do what is best to stay on top of you ship!

Categories
Nutrition

Avoid Fast and Convenience Foods

Avoid Fast and Convenience Foods

Convenience foods are often times high in processed sugars and unhealthy fats.  They usually contain cheap, highly refined fats that are often hydrogenated and turn into trans fats.

Furthermore, the excessive amounts of processed sugars added to foods creates a hypersecretion of insulin in your body that causes hunger cravings instead of feelings of fullness.

Do This:

  • When possible, do your best to plan your daily meals so you do not find yourself indulging in laboratory grown foods that will wreak havoc on your body.
  • Aim to eat foods that are minimally processed, without added sugars or sweeteners and polyunsaturated vegetable oils or fried foods

Why it Works:

Much like an engine – everything that you put into your body will either cleanse you or clog you.  Choose wisely!

Want to learn more about nutrition?  Schedule a free intro to discuss more, click here.

Categories
Client Stories Nutrition

“Down 20 lbs and the Dr. Doesn’t Recognize me!” Scott H

Scott has made some incredible changes over the 5 week nutrition challenge. He’s “Down 20 lbs and the Dr. Doesn’t Recognize me!”. Scott lost weight, improved a bunch of his health metrics and is continue his fitness quest! Be Healthy-

Book a free No Sweat Intro with a coach today!

Categories
Nutrition

Check Your Hunger Cues

Check Your Hunger Cues!

Too many times we find ourselves reaching for something to eat when we aren’t even hungry.

How many times have you found yourself reaching for snacks and foods when you weren’t truly hungry? Here are some ideas to help check your hunger cues.

Do This:

  • Pay close attention to the signals telling you to eat.
  • Are they physiological or psychological?
  • Ask yourself how long it has been since your last meal and are you truly hungry, or are you eating out of stress, boredom or anxiety?

Why it Works:

Simply developing enough awareness to question your own motives for reaching for something to eat can be a powerful tool in aiding your weight loss.

This is where you can spot your emotional eating habits by learning to question your motives before taking in unnecessary calories out of boredom, anger, anxiety, sadness or just plain old habit.

Want to learn more about our nutrition program?  Click here.

Categories
Nutrition

Don’t Drink Your Calories!

Don’t Drink Your Calories!

Considering that people consume on average about 600 of their calories in the form of sweetened beverages, this translates to over two hours of moderate activity just to cancel out what you drank all day.

Therefore, cutting them out of your diet can significantly improve overall health and weight loss goals.

Do this instead:

  • Aim for pure clean water, free of sweetners, coloring and other additives.
  • Avoid beverages with added sweeteners such as soda, fruit juices, sports recovery drinks, alcohol and all those fancy coffee and teas that are full of hidden sugar.

Why it works:

Liquid forms of sugar are absorbed very quickly, spiking blood glucose and insulin levels, driving sugar into your liver, setting off a cascade of events that results in more food cravings and can increase weight gain.

By avoiding high calorie beverages, your body will have less calories to burn off and you will activate your body’s fat-burning capabilities much quicker.

Want to learn more?  Meet with one of our knowledable nutrition consultsants!

Categories
Blog

The Powerful

You have now become close with your fellow CrossFitters, and because it’s not just two of you, you have become many.  Now with these common bonds you have become POWERFUL. 

 

You are now pushing each other not only at the gym, but in life.  Everyone looking to become a better version of themselves.  You now have many cheering you on to be better, and when you get there they are celebrating that moment.   

 

During class you feed off the energy from those around you, getting that one more rep, holding onto the bar a bit longer so you finish a bit faster.  The person next to you not putting down the bar, so you don’t.  Everyone chasing the same thing, to become the best version of themselves.   

 

No matter if it’s a fist bump, a high five, a hug, or a WOOOOOO!!!!!  The many are not going to let you fail, give up, or stop trying.   

 

It’s more than just that “gym buddy” it’s a whole community of coaches and athletes that want you to be the best you.   

Now that is POWERFUL, that is the CrossFit community…

Categories
Blog

The Many

You now have become close with a few people at “the box”.  It’s more than just that nod at the gym, you actually have each other’s phone number and text, you talk outside of class.  It’s not just you and that one other person, it’s now a group of you.   

 

It’s the (fill in your time slot) crew… 

 

With many you now have similar goals, focuses, desires, etc.  a common ground.  Ever wonder why people always say CrossFitters always talk about CrossFit…this is WHY… 

 
Same as if you’re common bond was knitting, basketweaving, NASCAR, etc.  you talk about what you know interests others that are part of the many… 

 

You also don’t just go to the box, you’re going out outside of gym hours, having something to eat together, catching a movie, maybe drinks, running a race together, competing at a CrossFit comp (or going to cheer the many on), …. 

 

When many get together, they become POWERFUL… (to be concluded)

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