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The other side of anxiety

Dear Member, Your decision to train with me could be the single most important modification you can make in your life to combat your generalized anxiety. Once thought to only be treatable with medication, the benefits of exercise to reduce the symptoms and associated...

The mindset for success

We've all heard platitudes like these: "In order to succeed, you need the right mindset." OR "Without the right mindset, you won't win the game." Although not necessarily inaccurate, these statements miss the mark and are not correct uses of Mindset as coined by...

Understanding your metabolism

“I wish I had your metabolism.” “I just need to speed up my metabolism.” “If I eat a bunch of small meals throughout the day, I’ll have a faster metabolism.” Have you ever heard or even said something like this? When it comes to metabolism we equate everything to how...

If it says “Diet”, it probably isn’t

Everyone wants to lose body fat. Big food and beverage companies know that and make products that appeal to the idea of getting skinny but still eating things that aren’t inherently good for you. We know brownies aren’t healthy but if a company puts “Low Fat” or...

Holidays and pant sizes

Holiday feasts are just amazing. It’s not just the abundance of delicious food but also the people, the decorations, and the ambiance… It is WAY too easy (and common) to indulge on those days. It doesn’t always stop there. Sometimes we overeat on regular days. Or at...

The stories we tell ourselves

Have you ever gotten upset with your spouse over something they did? Did you mentally walk through how you were going to “discuss” it with them? How did it go? Was there an argument? Did you get your point across or did they fight you and get upset? What was the worst...

Reduce your chance of a meniscus tear

You probably know someone who’s had a torn meniscus. It is the most common knee injury in the US. I know people that play sports and people that don’t do anything but sit at a desk all day. They all have a high risk for a tear if they don’t actively reduce that risk....

What CrossFit isn’t

Many of you hear the word “CrossFit” and immediately dismiss the idea as something you can’t do. Many people see CrossFit, the sport, and assume that’s what the CrossFit gyms in their neighborhood are all about. It’s not. We often talk about what CrossFit is. How...

Why make excuses?

We talk to people all the time about what it takes to get started in a fitness and health program. Over the last 4 years, we’ve helped hundreds of people lose fat, get stronger, and just plain feel better about themselves. The hardest part of our jobs is getting...

When is the right time?

Now is the right time. Stop waiting until you,... have more time the kids go back to school aren’t so busy at work feel like you’re in better shape This only gives you more time to be more out of shape, make it harder to get started, and more likely to get sick or...

But my numbers are good…

Lately, I've been hearing a lot of people say their diet is ok because their "numbers" are good. Numbers that matter Unless your doctor is super up-to-date on current science and nutrition information (most aren't) the numbers you're looking at probably don't mean...

Want to get in shape? Do these 3 things.

Having been in the fitness business as long as we have, we’ve helped all sorts of people improve their health and fitness. One thing we’ve learned is that everyone has a different story and no one is at the same place in life or fitness level. There is no one size...

Mirrors

I was on vacation recently and ended up working out at a local gym a few times. I used to workout in the traditional gym atmospheres so I knew what expect. A lot of equipment People doing different things all over the place Mirrors, lots of mirrors Why do regular gyms...

Feeling good about yourself

Love your body. Be happy with where you are. You are special. How often do we see these messages on social media? Everyone is so caught up trying to make everyone feel good about themselves that the most obvious thing about gaining self-confidence and a positive...

Community

com·mu·ni·ty kəˈmyo͞onədē/ noun: community; plural noun: communities a group of people living in the same place or having a particular characteristic in common. a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals. a group...

There is no starting over

It’s August already. In January you came into the gym and started your journey back to fitness and health. That seems like so long ago. You did great. You came to your personal training sessions and learned all about the movements and how classes work. You came to 2-3...

The Learning Curve

I’ve based my fitness method on CrossFit for a little over 6 years now. I came from the traditional gym routine of upper lower splits and lots of smack talking and standing around the weights in-between short sets with a lot of grunting and noise. Not a lot of...

The Happy Gym

Getting started with a new fitness routine can be a challenge. For many people, it is an intimidating and scary experience. How will people look at you? Will they judge you because you’re out of shape? “Everyone else is so much better than me.”  and “I can’t do what...

Do you need to train?

Do you need to train? You may not think that you need to train for anything. Training is something athletes do. Exercising hard and they do it because they are trying to win at some kind of sport or competition. You’re just an everyday person and you don’t need all...

Dealing with burnout

A goal of any successful fitness program should be to support the longevity of a person’s fitness growth and enjoyment. It’s our responsibility to help you see progress consistently for a long, long time. Any time you do an activity for long periods of time, you can...

Comparison is the thief of joy

The world is full of the “Jones’”. We want to be just like them. The Jones’ always keep their grass green, they have the newest car, the nicest sofa, the coolest interior decor, go on the best vacations. They workout the hardest at the gym, always finish faster and...

You have the power

“I can’t believe I did that!” As a coach, this is one of the most satisfying phrases I could ever hear from one of our members. I’m blessed to hear it often. When my mother who is 60+ years old got her first box jump, it was one of the highlights of my career as a...

What it takes to be successful

I see you at the gym 3 times a week. I see you put weights on the bar and I watch you workout. I’ve been watching you do this for days, weeks, or months. I see some strength gains and I notice you taking fewer breaks during the workouts. I’m your coach. It’s my job to...

We all need something to work toward

We see our members making progress in some aspect of their health or nutrition every day. We have a Personal Record board that is full every month. We’re starting a new progress board that will celebrate individual successes. One thing we want to improve is giving...

The only thing that matters

During our conference last week, one of the speakers said: “No one cares about your community, your services, or your coaching if they can’t connect any of that to their why.” It’s hard to remember that sometimes. We spend so much time building a program, we forget to...

Let someone else make the mistakes

My wife and I just spent a weekend with 250 other gym owners at a conference focused on sharing and learning from successful gym owners and each other. The impact this group of people is having on the world is awesome. There were owners from Europe, Canada, Australia,...

The anti-aging factor

We all know that having a regular exercise program has many life-enhancing qualities.  Regular exercise has been proven to lower risks of disease and increase your quality of life.  But did you know that exercising in the ever so popular format of High Intensity...

Why coaching should matter to you

Anytime someone wants to learn something new they go to a place, physical or virtual, where someone with more knowledge will teach them. You see it in all aspects of life. Music lessons, Dog training, learning a second language, computers, knitting; all of these...

Open doors are easier to walk through

I spend most of my time helping or thinking of ways to help people improve their health and fitness. When I see someone that is living an unhealthy lifestyle I get a yearning to help them get better. But I don’t. This letter goes out to all the people that have found...

You can do this!

As I’m looking at the computer screen, thinking about what to write this morning, I feel like I talk about the same things all the time. Muscle burns fat In order to see a change you have to make change happen Keep working and good things will happen Get help, you...

What are you going to do?

Advanced notice, I’m not going to sugarcoat anything in this article. If you don’t like what you read here chances are it applies to you. The reason you have not been successful in reaching your fitness goals is that you are a quitter and you are lazy. You aren’t...

The mind body connection

If you haven't heard about Move Fusion by now, I’ll give you the deets.  It’s a concept I’ve been passionate about for several years and never had the resources to really find a good outlet for it.  That was before coming to work at Ellicott City Health and Fitness!!...

What is intensity and how to make it work for you

You just finished the workout of the day (WOD) and you are sweaty, gasping for air, laying on the floor barely able to get up on your knees and slowly crawl over to a bench to recover your senses, when you hear it from across the room…. “That wasn’t so bad.” “Are you...

It’s not about the gym

As I took the kids on an overnight backpacking trip this week (my first outing since starting CrossFit) I found myself reflecting on the “functional movement” thing we’re all doing here. Hiking up the steep grades with my 40-pound pack was kinda, no big deal - and it...

Scaling IS the point

We had a workout at the gym this week that no one “finished”. It was 22 minutes, or less if you finished the work fast enough.   For time: 100 Double Unders 50 Push-ups 50 Abmat Sit-ups Rest 60s 75 Double Unders 50 Walking Goblet Lunges (53, 35) 50 KB SDHP (53, 35)...

The hardest thing to do isn’t what you think

Sometimes, the hardest thing to do is look at yourself in the mirror and try not to think about what your life used to be like. Time waits for no man or woman, and life catches up with us all if we let it. When we are in our 20’s we have arguably less responsibility,...

Beware the zone…

Getting in the ZONE. It’s all the rage lately. There are tons of fancy electronics out there that will tell you when you’ve entered the FAT BURNING ZONE. You can join fancy gyms that have lots of technology built into them so you will know exactly how hard you are...

March 2018 Programming Walk-through

I wanted to share with you the exciting improvements we’re making to our training template starting in March. As many of you may know, I'm a huge fan of a set training template, and with the Conjugate Method we have the ability to ensure proper recovery, decrease the...

Why Physical Therapists should love CrossFit

If you’ve been around a CrossFit gym for any period of time you’ve probably heard someone talking about making a trip to their Physical Therapist to get something worked on. Whether it’s an injury, an imbalance, a nagging pain, or whatever the issue, you’ve probably...

Are you ready for when life happens?

One of the first questions we ask people when they come to us is, “What are your goals?” Most people don’t have a solid answer. It’s amazing how much of an industry there is for fitness with no emphasis on educating people on setting goals for themselves. Without...

We need strong women

I’m a feminist. I believe in the power of a woman. I firmly believe that women get the short end of the stick in many circumstances and I am all in on empowering women to reach their potential and achieve great things. I’m also concerned at the alarming number of...

Modern medicine is why we’re sick

https://www.youtube.com/watch?v=c9VgB6CHUWQ When was the last time you went to your doctor for a checkup and got educated on how to prevent illness and disease? I’m not talking about getting a brochure on getting your flu shot, or the latest cholesterol, or blood...

It’s always all about the hips

I wanted to talk a little bit about the pelvis, specifically the different kinds of pelvic tilts, why we may have a pelvic tilt, and where/when we may see it.  First of all, I’d like to let you know what makes up the pelvic structure.  It consists of the sacrum and...

February 2018 Programming Walk-through

For the month of February, there is less conditioning “testing.” The reason for this is we are about to embark on 5-weeks of “competition” with the CrossFit Open. If we are not careful, athletes can burn out quickly from the increase in intensity they’ll experience,...

Enough is Enough

Lately, I’ve been getting bombarded with emails, text messages, social media tags, and every other way you can think of to start communicating with someone. I guess it’s the time of year but a lot of the attempts to get my attention are health product sales people...

What no one wants to talk about

The one thing that no one wants to tell you. I see it every day. Someone who wants to get into shape, work on their fitness, feel better, and enjoy their life a little more. I see people come into the gym and spend the time looking into fitness programs or nutrition...

No pain, no gain. Right?

No pain, No gain.  We are all familiar with this saying.  It indicates that if we do not endure some kind of suffering, we will not make progress or succeed.  People use it as a mantra to help them work through tough workouts.  While it is good to have some method of...

Happiness starts with movement – Part 4

We’ve already established how flexibility and stability contribute to fitness and how they aid in everyday movement.  How does strength fit into the equation?  By definition, strength is the quality or state of being strong.  Or, how much weight you can physically...

How long will it take to get in shape?

We’re always in such a rush. We want everything right now. Our relationships with other people can’t seem to survive the period of separation it takes to drive to work in the morning. We have to have text, video chat, messenger, or live video just to stay in touch...

Can you do more today than you could a year ago?

We are obsessed with working out. Most people know they need to do it. Many people do it just because of that pressure. For many people going to the gym and working out is more of an obligatory action than something that is leading somewhere. This is why it can be so...

How to lose fat in 3 simple steps…

It's a new year. You want to lose weight. You've tried different things but it just won’t come off AND STAY OFF. You search for solutions and get a list of options 5 pages long. How in the world do you figure out what to do? Here are 3 things to do to help you lose...

January 2018 Programming Walk-through

CrossFit Breakdown For the month of January, there will be more time devoted to the Olympic lifts. We'll be starting off the month with 2-week speed-strength/strength-speed wave with the squat clean + jerk using “relative percentages”. With that said, loading for this...

Happiness starts with movement – Part 3

If you’ve been keeping up with this blog series, you’ll know that we have already discussed what mobility is, (http://echealthandfitness.com/happiness-starts-movement/) and why flexibility is important,...

A guide to finding the right CrossFit or Functional Fitness gym for you

Ok so you’ve decided to do something for your fitness and now you’re wondering,... “How do I find the right gym for me?” If you live in the Howard County, MD area you have access to over a dozen gyms. How do you know which one you’ll have the most success at? They all...

It’s just one beer

I am a bourbon guy. I love trying new bourbons, and I have several that I enjoy drinking. I used to have 1 glass of bourbon 3-4 nights a week. I’ve had issues limiting myself to drinking one Manhattan a night. I still enjoy a good Blanton’s or Woodford Double Oaked...

Don’t be a New Year’s statistic

The end of another year is upon us. We now enter the “resolution zone” where people from all walks of life make a promise, to themselves, to do something to get in shape. Gyms get over-crowded. Diet programs sell out. Sales for at-home workout programs sky-rocket....

Either you want it, or you don’t

My mother is in her mid 60’s and she comes to the gym 3 days a week and does CrossFit I’m 45 years old and I’ve been a CrossFitter for 5 years. Brian C. is in his 50’s and has a history of shoulder issues. He comes to classes 3 x week. Susie R. is in her mid 60’s and...

Happiness starts with movement – Part 2

Continuing with what makes up mobility, (http://echealthandfitness.com/happiness-starts-movement/) we will be discussing flexibility in this blog. What is flexibility? It’s the ability to bend without breaking. Applying this concept to our fitness and daily life, we...

Keeping track of your nutrition is vital to improving your fitness

Can you recall what you ate in the last 24 hours? Go ahead, write down everything that you can remember. Does it look accurate? Did you remember how much salad dressing you used? How many times did you dip your hands into the bag of nuts or chips? How many cups of...

Have you been missed lately?

There are a bunch of things that we do at Ellicott City Health and Fitness that make our program different. We strive to help first, treat people fairly, and we think in the long term. Out of all the things we do, telling someone we miss them is the most important...

Does your back hurt?

Lower back pain is a huge problem for many people. Most of the advice we get for reducing, or preventing back pain is one of two things. It's either "bend your knees" or "strengthen your core". Both of these are good suggestions and both of them are fairly simple to...

2017 – What happened and what’s next

Wow, 2017 has been one for the books. We started the year off with our first ever Intramural Open. It was a crazy fun time where we broke the gym up into 4 teams and spent 6 weeks doing things for points and just a little bit of bragging rights. We loved the way...

December 2017 Programming Walk-through

Why this overview Each month we post an explanation of where our programming focus is and how it will help you improve your fitness. Fitness is mainly determined by your ability to perform work for as long as possible. In order to perform work (moving objects, whether...

You are more important than your excuses

I can’t say this enough,  “You are the most important person in your life.” Seriously. Sure, you’ve got kids, a full time job, and you are a member in the PTA, and you have a dog to take are of too. How will any of that stuff get done if you go to crap? Who’s going to...

Go ahead make a resolution, 4 tips to make it stick

New year’s resolutions. They’re all the rage. Every year people swear to make drastic changes in their lives overnight. Resolutions range all over the place, from spending more time with family, losing 20 pounds, watching less tv, to working out 5 days a week, taking...

Happiness starts with movement

What is mobility? How does it apply to fitness? What other aspects of fitness aide in mobility? All these questions are important when we think of our daily life functions and physical fitness.   Let’s talk about Mobility….what is it exactly? Flexibility, stability,...

Sometimes change needs help

Change. Every single person that comes to us is looking for it. Some want to change their body, others their ability to do things, and still others just want to change how they feel physically or mentally. In order to make that change, each person has to make a...

You are not a commodity, your fitness shouldn’t be either

Do you have goals? Is your health and fitness important to you? Have you been looking for a place you can get help? There are a ton of gyms, training studios, group exercise programs, personal trainers, and who knows what else out there that all promise they can help...

Holiday Season bloat, and how to avoid it

You’re dreading it already aren’t you? You know it’s coming. Holiday weight gain. That bloated feeling after leaving an ugly sweater party. That depression after family Thanksgiving dinner, when you know you’ve eaten 1 too many slices of pumpkin pie, (maybe 2 or 3)....

Do more work

Have you ever told someone to “get to work”? What is work? How do we “do” work? How does it have anything to do with my health? How we define work Scientifically we define work like this, W = Fd (Work = Force x distance) Moving an object any distance requires some...

Better together

One of the best things about doing what we do in the world of fitness, is seeing people from all backgrounds working together to improve themselves and become a positive influence on those around them. Good people attract good people. It doesn’t matter if they are 70...

Your mind can free you, or trap you

Everyone has an excuse for something at some time. It’s natural. I can help anyone work through any excuse. Many of them are good thought reasons that just need help learning a new thought process to get around. There is one excuse I refuse to acknowledge. 1. Because...

Easy got us where we are…

...and it will keep us there unless we get off that path. The path of least resistance. It’s human nature to look for it. It comes naturally to follow the course of action that feels like it takes less energy to perform or execute. At what cost? We slouch in our...

Do you get tired in the middle of the day?

Do you feel exhausted by the time you get home from work? How’s your sleep each night, good, great, or do you stare at the ceiling for an hour before you drift off? Energy. Many of us wish we had more. We don’t feel like doing thing because we’re tired. We get down on...

Why do some gyms have pizza day?

The fitness industry has been playing with us for years. Everything we know about fitness and getting in shape is based on the idea that looks are more important than actually being in shape. Everything is based on the appearance of fitness. Nice equipment, locker...

No judgement, plenty of support

Starting a new fitness routine can be intimidating. Especially when it’s based on you having to learn something new and workout with a bunch of people you don’t know. You may be concerned that you aren’t in enough shape to workout with a group of people. Maybe they’ve...

It doesn’t take much to be extraordinary.

It doesn’t take much to be extraordinary. A few years ago I was 40 pounds overweight, and a sloppy mess. I went to the gym 3-4 times a week, but didn’t really follow a plan, or put that much work into it. I was going to the gym because it made me feel better about how...

How to be successful in your fitness goals

suc·cess səkˈses/ noun the accomplishment of an aim or purpose. You want to be successful. Who doesn’t? How do you succeed? What does it take to reach the goals you have set for yourself. That is assuming you have actually set some goals… you have, haven’t you? Well,...

Things I’ve learned about fitness

I’ve been involved in fitness for many years. Over the last 5 years I have been following a group exercise program designed to improve my overall fitness. Being 40 when I started the program (yes, I’m 45 now) I thought I knew a lot about what fitness was and what it...

The top 3 reasons our members say they workout

Everyone has a reason they “want” to workout, stay active, eat healthy, and be fit. Not everyone has a burning desire to actually do the work, stay consistent, and take the necessary steps to make change happen. The members and clients that come to Ellicott City...

5 Things you can do to take ownership of your fitness and reach your goals

You’ve been telling yourself for months that you need to get into the gym, eat better, be more active….but you just haven’t done it yet. What are you waiting for? What is the excuse you give yourself every time the opportunity presents itself for you to take action?...

What makes a good trainer?

August 14, 2017 by Bronson Dant The important stuff What makes a coach or personal trainer effective? Is it how educated they are? What about the number of certifications they have or clinic they’ve attended? Does it matter if your trainer has ever been a competitive...

Top 3 reasons you aren’t losing fat

August 7, 2017 by Bronson Dant You spend hours at the gym, you only eat food that you think is healthy, Maybe you’re running  several times a week, or you are doing a new detox program you saw on Facebook. You want to lose weight but it just won’t come off AND STAY...

3 things endurance athletes can do to increase performance

July 20, 2017 by Bronson Dant If you know anyone who runs marathons, is a triathlete, or rides bikes for long distances; then you know how passionate they are for their sport. If you are an endurance athlete, then we envy your enjoyment of the sport. Not many people...

How will CrossFit help me lose fat?

July 11, 2017 by Bronson Dant Sure CrossFit can get people stronger and it looks like a pretty hard workout. How does it actually help you lose fat and get more toned? Here are 5 reasons the CrossFit helps people lose fat.  It’s a HIIT – High Intensity Interval...

Why Group Fitness will make you Fitter, Happier, and Healthier

July 2, 2017 by Ben Spearman There are many types of fitness routines that you can choose from.  All you have to do is Google those words and thousands of programs will pop up on your screen. While any fitness program, with the right commitment and coaching will make...

Why you need a Personal Trainer

Does thinking about going to the gym make you think about everything else you could be doing BESIDES going to the gym? Yes, then you could use a Personal Trainer When you do get there, how much energy do you put into your workouts? Do you jump right in with your...

Crossfit is dangerous. Is it worth the risk?

June 20, 2017 by Bronson Dant CrossFit, is it worth the risk? CrossFit is dangerous. It is a fitness program that is designed to be intense and challenging. Even though you won’t find a better overall fitness solution, you accept a certain level of risk every time you...

What is the Functional Movement Screen?

June 9, 2017 by Bronson Dant How important is movement? Imagine a bicycle that could only turn it’s pedals half way around. Think of how frustrating it would be to get on a roller coaster that only went half-way up the ride. Consider how far you could drive your car...

Brain Training

June 6, 2017 by Bronson Dant A special service from special people I had a chance to sit down and talk with Kate Ortman, the owner of Brain Training of Maryland recently. I was blown away by her passion and the energy she exudes when she talks about helping people...

Get better at life

May 31, 2017 by Bronson Dant “My goal is to be able to get myself on and off the commode, without assistance, for the entirety of my life. I’m not looking to win any competitions, just win at life.” – Debi Freeman, 47 years old. You may be surprised to hear this...

What you don’t hear about CrossFit

May 18, 2017 by Bronson Dant If you are reading this, chances are you’ve heard of and/or thought about trying CrossFit. If you haven’t, then you just got real lucky, because now you have, and your life will be better for it. CrossFit training is defined as:...

How CrossFit can help you after an injury

Every day we talk to someone who has a serious injury in their past. Often it is recent and still something being dealt with. We work with people that have had knee replacements, shoulder reconstructions, disc herniation, fractured wrists, and much more. You may be...

Ask Coach Nichole: Memorial Day Murph

May 17, 2017 by Ben Spearman Memorial Day means many different things to Americans. Some view the holiday as a nice three-day weekend filled with barbecues and beer.  Others identify it as the official start of summer. While these interpretations of Memorial Day may...

Ask Coach Nichole: “What can I do to keep my hands from ripping?”

April 17, 2017 by Ben Spearman Well funny story; recently I’ve been dealing with hand skin tears and low and behold gymnastic grip advertisements began appearing. It just so happens my hand issues coincided with open workout 17.2. Can you say pull up/muscle up and...

What is Skill Zone?

Our specialty is helping people. One of the ways we do that is by providing guidance and direction to help you facilitate your own growth and development. Your progress is faster, you make fewer mistakes and you keep your skills longer when you receive guidance and...

Why I coach

February 23, 2017 by Bronson Dant I want to be free. Free to make my own choices about how, where, and when I spend my time. That’s why I started a business. That’s not why I coach. I’m a people person, always have been. I like meeting people and learning from and...

Why you aren’t getting better…

November 16, 2016 by Bronson Dant Feeling stuck? Fix your movement. Too often we get hung up on the numbers and forget that if the movement isn’t right the numbers don’t matter. You can have a deadlift of 300 pounds and if you don’t make sure your technique is right...

Rest is good. Sometimes you need more.

September 14, 2016 by Bronson Dant You decide to go camping. It’s been awhile, like years, since the last time you went. You get your gear packed up and head out to the hills. Once you get there you find the best spot to build your camp. You pull out your tent and...

Everything is connected

July 26, 2016 by Bronson Dant I have always been a fan of burpees, plain and simple. You may think I’m crazy, and maybe I am. However, I just realized something about burpees that makes me love them even more. Back to this in a second.... Do you like math? I hated...

The only thing that matters

During our conference last week, one of the speakers said: “No one cares about your community, your services, or your coaching if they can’t connect any of that to their why.” It’s hard to remember that sometimes. We spend so much time building a program, we forget to...

Let someone else make the mistakes

My wife and I just spent a weekend with 250 other gym owners at a conference focused on sharing and learning from successful gym owners and each other. The impact this group of people is having on the world is awesome. There were owners from Europe, Canada, Australia,...

The anti-aging factor

We all know that having a regular exercise program has many life-enhancing qualities.  Regular exercise has been proven to lower risks of disease and increase your quality of life.  But did you know that exercising in the ever so popular format of High Intensity...

Why coaching should matter to you

Anytime someone wants to learn something new they go to a place, physical or virtual, where someone with more knowledge will teach them. You see it in all aspects of life. Music lessons, Dog training, learning a second language, computers, knitting; all of these...

Open doors are easier to walk through

I spend most of my time helping or thinking of ways to help people improve their health and fitness. When I see someone that is living an unhealthy lifestyle I get a yearning to help them get better. But I don’t. This letter goes out to all the people that have found...

You can do this!

As I’m looking at the computer screen, thinking about what to write this morning, I feel like I talk about the same things all the time. Muscle burns fat In order to see a change you have to make change happen Keep working and good things will happen Get help, you...

What are you going to do?

Advanced notice, I’m not going to sugarcoat anything in this article. If you don’t like what you read here chances are it applies to you. The reason you have not been successful in reaching your fitness goals is that you are a quitter and you are lazy. You aren’t...

The mind body connection

If you haven't heard about Move Fusion by now, I’ll give you the deets.  It’s a concept I’ve been passionate about for several years and never had the resources to really find a good outlet for it.  That was before coming to work at Ellicott City Health and Fitness!!...

What is intensity and how to make it work for you

You just finished the workout of the day (WOD) and you are sweaty, gasping for air, laying on the floor barely able to get up on your knees and slowly crawl over to a bench to recover your senses, when you hear it from across the room…. “That wasn’t so bad.” “Are you...

It’s not about the gym

As I took the kids on an overnight backpacking trip this week (my first outing since starting CrossFit) I found myself reflecting on the “functional movement” thing we’re all doing here. Hiking up the steep grades with my 40-pound pack was kinda, no big deal - and it...

Scaling IS the point

We had a workout at the gym this week that no one “finished”. It was 22 minutes, or less if you finished the work fast enough.   For time: 100 Double Unders 50 Push-ups 50 Abmat Sit-ups Rest 60s 75 Double Unders 50 Walking Goblet Lunges (53, 35) 50 KB SDHP (53, 35)...

The hardest thing to do isn’t what you think

Sometimes, the hardest thing to do is look at yourself in the mirror and try not to think about what your life used to be like. Time waits for no man or woman, and life catches up with us all if we let it. When we are in our 20’s we have arguably less responsibility,...

Beware the zone…

Getting in the ZONE. It’s all the rage lately. There are tons of fancy electronics out there that will tell you when you’ve entered the FAT BURNING ZONE. You can join fancy gyms that have lots of technology built into them so you will know exactly how hard you are...

March 2018 Programming Walk-through

I wanted to share with you the exciting improvements we’re making to our training template starting in March. As many of you may know, I'm a huge fan of a set training template, and with the Conjugate Method we have the ability to ensure proper recovery, decrease the...

Why Physical Therapists should love CrossFit

If you’ve been around a CrossFit gym for any period of time you’ve probably heard someone talking about making a trip to their Physical Therapist to get something worked on. Whether it’s an injury, an imbalance, a nagging pain, or whatever the issue, you’ve probably...

Are you ready for when life happens?

One of the first questions we ask people when they come to us is, “What are your goals?” Most people don’t have a solid answer. It’s amazing how much of an industry there is for fitness with no emphasis on educating people on setting goals for themselves. Without...

We need strong women

I’m a feminist. I believe in the power of a woman. I firmly believe that women get the short end of the stick in many circumstances and I am all in on empowering women to reach their potential and achieve great things. I’m also concerned at the alarming number of...

Modern medicine is why we’re sick

https://www.youtube.com/watch?v=c9VgB6CHUWQ When was the last time you went to your doctor for a checkup and got educated on how to prevent illness and disease? I’m not talking about getting a brochure on getting your flu shot, or the latest cholesterol, or blood...

It’s always all about the hips

I wanted to talk a little bit about the pelvis, specifically the different kinds of pelvic tilts, why we may have a pelvic tilt, and where/when we may see it.  First of all, I’d like to let you know what makes up the pelvic structure.  It consists of the sacrum and...

February 2018 Programming Walk-through

For the month of February, there is less conditioning “testing.” The reason for this is we are about to embark on 5-weeks of “competition” with the CrossFit Open. If we are not careful, athletes can burn out quickly from the increase in intensity they’ll experience,...

Enough is Enough

Lately, I’ve been getting bombarded with emails, text messages, social media tags, and every other way you can think of to start communicating with someone. I guess it’s the time of year but a lot of the attempts to get my attention are health product sales people...

What no one wants to talk about

The one thing that no one wants to tell you. I see it every day. Someone who wants to get into shape, work on their fitness, feel better, and enjoy their life a little more. I see people come into the gym and spend the time looking into fitness programs or nutrition...

No pain, no gain. Right?

No pain, No gain.  We are all familiar with this saying.  It indicates that if we do not endure some kind of suffering, we will not make progress or succeed.  People use it as a mantra to help them work through tough workouts.  While it is good to have some method of...

Happiness starts with movement – Part 4

We’ve already established how flexibility and stability contribute to fitness and how they aid in everyday movement.  How does strength fit into the equation?  By definition, strength is the quality or state of being strong.  Or, how much weight you can physically...