CrossFit: How it changed the Training Game Forever

CrossFit has not only made better athletes out of everyday Johns and Janes.  In my opinion it has especially stepped up the game for the quality of Coaches and Trainers out there.  (If you have no idea what I'm talking about go to crossfit.com immediately!)  As a personal trainer and CrossFit Coach, it has made me look deeper at technique, mobility, programming and my idea of thinking outside the box.  I have explored modalities that I did not practice before Olympic Lifting and Gymnastics that have made me a much better all-around athlete and coach.  I have learned much more through watching videos of Kelly Starrett and Carl Paoli than I have every learned from any national certifications I have paid for.  I believe CrossFit has set the stage and drawn the line between good coaches and bad coaches.  If you are honest with yourself you can't get away with Coaching CrossFit without living it and studying it everyday. CrossFit has given the opportunity for great coaches to shine and demand that coaches are always on top of their game.  Sure there are also bad coaches in CrossFit just like in big box gyms, but my hope is that more athletes begin to learn from their own experiences and are able to appreciate their coaches when they come across the good ones.  Do your research and ask questions.  (to be continued)
#crossfit #crossfitcoaches

My response to this video on Land Training & Fitness

I like the use of functional training tools like objects and things in your surroundings and your own body weight to create an effective workout. I use weight training to gain overall strength during the off-season and taper off to lighter weight training and switch to more circuit training bases exercises that emphasize agility, speed and coordination drills during the regular season. I look at imbalances early on in the pre-season and perform a Functional Movement Screen to determine if its a stability or a mobility issue that is causing the imbalance and from their I focus on adding corrective exercises to address them.

I come from the sport of cayuco which I've shared with you but as with other paddles sports I think this translates well. I always start by looking at the mechanics of the sport and what are bodies are doing especially during repetitive endurance sports, our bodies are flexed forward at the hips and in the shoulder area for the most part when we paddle so the muscles in the front of the body like the pecs and hip flexors are shortened through repeated forward motion and contraction as well as from the numerous hours we spend at work hunched over a computer. The first thing I tell people is to stretch their pecs and hip flexors using a LAX ball/small hard ball or foam roller and work on lengthening and stretch those muscles. The next would be to strengthen the rotator cuff muscles that retract the shoulder blades and the muscles that pull the shoulder back because these muscles get lengthened because of poor posture (hunched shoulders), repeated flexed position during paddling, but also because most people tend to spend time developing muscles they can see like the chest rather than the back therefore causing an imbalance and increasing the likely-hood of rotator cuff injury.

I also think that their is value in a workout outdoors, especially in the beach where you can mimic some of the wind and weather conditions you would feel on the boat as opposed to being indoors in a gym.

I am a big fan of squats, single-leg deadlifts, lunges, burpees, and sand running as seen in the video as this builds strength and power in the legs. The transfer of energy from the floor through the legs and the trunk/core and effectively carrying it through the arms is what's important. I emphasize a lot of back exercises, trunk exercises that emphasize stability and rotational movements, as well as upperbody exercises that focus on body weight movement like pullups, pushups and rope pulls/battle ropes. Also, I love using jump rope as a great cross-training alternative as it helps self-correct some imbalances in posture and coordination while giving you a intense interval training workout.

In addressing the question about getting quicker on the switch it really comes down to having the proper mobility in your shoulders and torso to be quick and effective as well as practice, practice, practice. Nothing like the real thing when it comes to mechanics. My two cents, let me know if you have any questions. Love the conversations. - Gael

What things to look for in a gym?

I decided to write down a list of things that I look out for when scoping out a new gym. I thought this might help some of you who are in the search and don’t know where to start. Like anything else there is the low-end and high-end gyms but that doesn’t necessarily mean better. Today, I’ll focus on few of the things that I think are important when assessing whether your future gym is a good fit.

Variety of free weights available – Make sure there is a range of weights, you don’t want to be spending extra time trying to find the ones you need. They gym should be equipped with at least one set if not more of every weight starting at the lower end at as low as 5 lbs to 100+lbs.

Functioning and clean equipment – if there are too many repair signs or chains on the equipment you know it’s a bad sign. You shouldn’t have to worry about things falling off the equipment when you are using it or drawing attention to yourself when making embarrassing squeaking sounds.

Clean locker room facilities – This is not only important for your health but having a clean shower and locker room to change at can make a world of difference when debating on weather you want to come back. If you find yourself having to change your mind about changing or taking a shower at the gym then that is not going to help you stay consistent then what is the point of having a locker room. If it becomes an inconvenience then you’ll find a way to avoid going. Also, do your part and help keep the space clean by taking care of your mess and to the staff who cleans…be nice to them and thank them often!

Lots of cardio equipment – No body wants to wait around, having lots of cardio equipment and a variety of them is good. Keep cardio fun and explore different options. Don’t shy away from the stair master…it burns more calories per hour than if you were gliding on the elliptical which we all love…also its low-impact and better for your knees than say the treadmill.

Friendly staff – no one likes to walk into a gym and have the staff treat you like they don’t know why you are there. Every client or potential client is important. You are the client, expect good service! Ask to see the facilities and speak to a sales rep to discuss the rates. Remember, you don’t have to commit! Most gyms offer free day or week passes so take advantage of that and check out the gym for a few days before you commit.

Sauna/Steam room – always a plus when you want to relax your muscles after a hard day at work and a tough workout.

Childcare – when you have a kid, you need a place to drop them off if the babysitter falls through so make sure to check the childcare schedule and see if the facility is adequately equipped with a safe and entertaining space for your child whether they are 2 or 10.

Stretching room area – Is the area safe or do you risk being clocked the forward by the dude with the barbell?, do you have enough space? Is it clean? Do you have access to mats you can place on the floor?

Variety of classes – What if I’m not into aerobics??? Are there boxing, kickboxing, spinning, yoga, and other classes available that I haven’t tried before?

Towel Service – Its nice to have a towel to dry your sweat from your forehead after a cardio session but its also good to wipe off any nasty sweat somebody else left on the bench you are about to use. I suggest carrying two in this case. Your own and the one to clean up. I suggest making yours a different color so you don’t’ get confused or you can also use the paper towels and the squirt bottle with cleaning solution available at some gyms.

Is it close to Public Transportation, home or work? - Having your gym close to your work or home is essential. It will increase the likely-hood that you will actually go and keep going.

Do you have friends who workout there? Having a workout buddy or meeting up with a friend to check out a spinning class might be what you need to get you motivated.

Ok, so this is not everything but I hope that these are helpful tips to get you started. If you need any additional help or recommendations please let me know. I’m also available to set you up with a personal training evaluation and training plan to get you where you want to be in your fitness goals.

Contact: Gael, Certified Fitness Trainer at 917-459-8779

No need for approval...gym etiquette and safety

As a gender non-conforming/genderqueer identified person I often find it difficult to feel comfortable in gyms and other fitness spaces. These spaces are often so hyper-gendered and unwelcoming to folks like us. Aside from the usual confusion about why I'm going into the women's restroom or not knowing what pronouns to use for me other interaction arise that make me feel uncomfortable. When I'm read as a female-bodied person I often get congratulated by "dudes" who are impressed at my strength like "I give you big props for being so strong!" (yelling at my side) during the middle of my set while I'm trying to concentrate on my form and making sure I dont' hurt myself. First its bad gym etiquette to interrupt or distract anyone while they are in the middle for lifting weights or performing an exercise - no matter who it is period. If you need to ask something, wait till the person is done and has put down the weights or has finished their set completely. Otherwise, you are invading that person's space and potentially putting them at risk for injury. Its not ok to do this just because you feel entitled to give your sign of approval of how impressed you are at that particular moment. I think its also disrespectful to the person and is implying that person doesn't deserve the space to have serious workout. What are we supposed to do stop in the middle of our set and nod or smile for your acknowledgement??? What does it say about male entitlement and privilege created and tolerated in these spaces that have been traditionally un-welcoming towards genderqueer folks but also elders, female-bodied and differently-abled people. Yeah, women, genderqueers and differently-abled folks are strong and we don't need your approval.