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Making Incremental Changes

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Making Incremental Changes
Written by Zach Erick

Let me tell you a little story. One day, I woke up and I decided to be a distance runner. I had never ran more than a few miles at a time, had no idea how far I was supposed to run throughout the week, and knew nothing about proper running mechanics.

My first week training, I logged a whopping 30 miles. I was pretty much a distance running prodigy (in my head.) Meb Keflezighi had a new force to reckon with and his name was Zachary Erick. The second week, however, the wheels started to come off the carriage. My body felt like it was hit by a truck from the week prior. I was unable to recover over the weekend, and I had hamstrings tighter than a piano chord. I had to rest and recover the remainder of the week.

I was only in the second week of my most excellent training program, destined for greatness, and I already had to re-evaluate whether I’d be able to run in Boston that year!

Moral of the story: Incremental change is the key to success. Rome wasn’t built in a day and neither was Rich Froning’s bod. Whether it be your training program, diet, or lifestyle habits, you cannot wake up one morning and do a 180 on your current lifestyle. It should only be one degree at a time.

Take your diet, for example. One of the simplest, yet biggest, changes you can make to your diet is swapping out any sort of juice, soda, or “flavored” water, to JUST water. That minuscule change has a huge effect on your daily caloric intake, sugar intake, performance in the gym, as well as how you feel throughout the day. If you’re addicted to sugar-filled liquids and have a hard time cutting them out of your diet altogether, then slowly decrease the amount you drink throughout the day over the course of a few weeks. We wouldn’t want you going into relapse – waking up in some alley with a bunch of empty Dr. Pepper cans scattered on the ground and your pants missing.

Keep in mind as you continue your journey through fitness that the road to becoming physically fit is a marathon – not a sprint. I don’t care if you start the race at a snail’s pace as long as you’re going in the right direction. Small adjustments to diet, exercise, and working on mobility will lead to a massive change over time – as long as you stick with it. The ‘Look Good, Feel Good’ Challenge is a perfect example of incremental change. The LGFG challenge is not a “you have one week to lose 20 pounds, GO!” type of competition. The changes you see in our participants body composition are the result of small changes that ultimately have a profound effect over the course of nine weeks.

Whether you just started CrossFit, or you’re shooting for the Games this year, remember that anything worth having takes time. Stick with the program, progressively increase the amount of time you mobilize throughout the day (or whatever your goal is in the gym is), and piece by piece swap out a certain food that may not be so healthy for it’s better alternative.

Published on Monday, September 22, 2014 | Post a comment

Read the Fine Print

Read the Fine Print

Read the Fine Print Written by Jim “Pops” Martin I’m not a nutritionist. What I know about nutrition I have picked up from some of the coaches here at Invictus, a couple of seminars with Robb Wolf and a few not-too-technical books. Having made this disclaimer, please take my observations with a grain of salt and draw your own conclusions from a recent experience I had. I recently picked up a sample packet of a new pre/post workout supplement. (They seem to be everywhere, don’t they?) The front of the packaging told me that this Protein Pack contained 5 grams

Published on Sunday, September 21, 2014 | Post a comment
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Double-Unders: Why Do We Double-Under?

Double-Unders: Why Do We Double-Under?

Double-Unders: Why Do We Double-Under? Written by Lindsey Johnson Why do we Double-Under? What’s the reason for these gosh darned things other than driving most of us crazy?! Consider it your crazy attempt to improve general physical fitness and overall well-being. Double-unders assist with improving agility, balance, accuracy and coordination AND the double-under provides a great neurological stimulus for athletes. The brain is like computer, it’s programmed to record stimuli. The brain can not only sort and react to stimuli but also adapt and change. Because of the high neurological demand, practice is the only way to improve at this movement, when the

Published on Friday, September 19, 2014 | Post a comment
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Today I Said Goodbye to Dingo

Today I Said Goodbye to Dingo

Today I Said Goodbye to Dingo Written by C.J. Martin Today I said goodbye Dingo, the gym mascot. It was harder than I could have ever imagined. Sarah (aka, Dingo) was 14-years-old. Ten years ago I picked her up from the San Diego Humane Society. She was in there for her third time. She had a rap sheet and I was warned that she would be a handful, but for most of the time I was in the room she sat on my foot and looked straight up at me. It was as if she claimed me. I was proud

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LGFG Profile: Alex Maitre

LGFG Profile: Alex Maitre

LGFG Profile: Alex Maitre Interview by Melissa Hurley Alex has been a longtime member of Invictus and we’re stoked he’s not only participating in the LGFG Challenge again but taking it to the next level by also joining up with the Invictus 12-Week Nutrition Coaching Program, which will surely provide the extra boost and habit building necessary to make this sustainable. With Alex’s hard work in the gym and learning to cook, we know he’ll have huge success in this Fall’s Challenge! Melissa: What drove you enter the latest “Look Good, Feel Good” Challenge? Alex: I don’t look good, and

Published on Wednesday, September 17, 2014 | 2 Comments
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Most Common Kettlebell Movements and Benefits

Most Common Kettlebell Movements and Benefits

Most Common Kettlebell Movements and Benefits Written by Melissa Hurley Do you have love or no love for the Kettlebell? Either way, you may be thinking that you could do all the same exercises you do with a kettlebell just the same with a dumbbell. While this is true, anyone that has used both will tell you that kettlebells are more challenging to handle. Kettlebell handles are much thicker than dumbbells and will give you a vice grip in no time. Think about doing kettlebell swings and pull- ups in the same workout – ouch grip! Also, the off centered

Published on Tuesday, September 16, 2014 | 1 Comment
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