Fitness Blog | All Things Fitness

Consistency is key to success, and nothing trumps good ole’ fashion hard friggin work!

With information so readily available to us today it is easy to get caught up in educating yourself on all of the facts about everything before you take action. But, if you look at what lies at the core of all successes, it is almost always directly attributable to the hard work someone has put in prior to the success. You can have the smartest business sense or the biggest brain, but without the ability to work hard and apply your talents, you will not go very far.

Nothing generates better returns than hard work and ones’ “stick-to-ativeness”, aka consistency! It’s all about ‘the grind‘! It’s true! You get out what you put in. This is what we see in the gym everyday. SoWal CrossFit is filled with nothing but successful people!

How do I know our gym is filled with successful people? Because everyone of our members shows up, puts in 100% effort, and leaves ready for their day, or an evening with their family. Moms, dads, retirees, professionals, entrepreneurs, business owners, CEO’s, CFO’s, grand-dads/moms, students, children (see Lifting Futures program) and everyone in-between! All of the members at SoWal CF (#swcf) share the bond of hard work, and for that, every one of our members are successful!

So do you need to go to a gym to be successful? Nope! But is sure does help 😉

 

Lifting Futures CrossFit Coach

Our gym-fam is growing! We are seeking talented coaches along 30A, in Santa Rosa Beach or nearby in Destin, to help us expand our class offerings and increase our schedule for our members.

We are now accepting applications for prospective coaches to join our team! Our staff will consider all coaches and trainers with a desire to teach and learn in the name of fitness, this includes training members while having a desire to learn from your fellow coaching staff. Like 2 Chainz said, “Practice makes perfect but nobody’s perfect”, so there’s always room to improve as a coach and trainer. We provide this platform for anyone seeking the chance to grow and hone their skills, all while maintaining a safe, fun and inviting atmosphere for our members. Here’s a quick glance at what we’re looking for!   **Strongly Desired

  • **CF-L1 Trainers
    • No CF-L1 (CrossFit Level 1) required, unless you plan on coaching a CrossFit class, obvi
  • Martial Artists, Self Defense & other forms of Contact Sports Trainers
  • Yoga, Pilates, Pure Barre, Kettlebells, and other specialties are invited to contact us for consideration
  • NO non-compete, you are welcome to train at other fitness centers and/or gyms
  • **Olympic Weightlifting Trainers
  • Personal Training Opportunity with competitive rate shares
  • Part-time for first 30 days (3-10hrs/week)

Not interested in becoming a member of our staff, but still want to use our facility? Both our main floor and our smaller studio space is available to be rented/reserved by qualified coaches for your own personal clients.
Contact us to learn more about how SoWal CrossFit at NWFL Fitness can help you continue to improve as a coach/trainer!

21 dollars for 21 days SoWal CrossFit

Our ‘fine’ print. Don’t worry, it’s not scary.

  • Must be a New Member to Claim Offer (existing members excluded)
  • Not Applicable to our Lifting Futures Youth Development Program
  • Applicable to Group Training Only & CrossFit Classes Only
  • Consultation must be set up within 2 weeks of claiming this deal
  • 21 day cycle begins on the day of your first consultation
  • Offer EXPIRES at 12am on Sunday, October 21, 2017
  • Contact Us to Claim this Deal and Schedule your Consultation!

While our HIIT classes, CrossFit Training, Youth Development and Personal Training are all physically and mentally challenging, the hardest part is showing up! That’s it! All you have to do it reach deep down inside of yourself for the motivation to simply walk through the doors of our fitness facility. After you shake-off the ‘first-timer’ nerves (we all had them), break a sweat alongside our encouraging fitness community and head home or off to work, you too will understand exactly what we mean when we say the HARDEST PART IS SHOWING UP.

Our classes are between 45-50 minutes long. Within this timeframe a Coach guides the class through a warm-up all together to prepare your body for the workout. After the warm-up, the Coach will review the movements you will perform in the workout helping ensure everyone in the class has a safe, fun and challenging workout together! 3, 2, 1, GO! Everyone gets in a workout between 6-20 minutes on average. Shortly after the workout is over, the class high-fives one another, talks about the best and worst parts of the workout, then puts their equipment away. The Coach will then guide the entire class you through a cool down or stretch, together. All of this occurs in 45-50 minutes, and you are sent on your way to attack your day or enjoy your evening at home!

As you can see, the hardest part is showing up!

Interested in learning more? Walk through the doors of our gym just 10-15 minutes prior to any class on our schedule. Our coaches and training staff will take care of everything from there! We hope you find the motivation you need to take control of your health soon! If you do decide to come workout with us you will be even more prepared by completing a waiver prior to your arrival.

Kids CrossFit

What started as a garage gym in 2014 has grown into a 2,100 square foot warehouse space and to what do we credit this expansion? The group of growing kids that seemed taller and broader each time they hopped out of their parent’s cars, along with awesome members from our fitness community that just kept showing up. We say that often, “Just Show Up”. What has been accomplished by the coaches and the members of SoWal CrossFit by Just Showing Up is remarkable.

If you have ever entertained the idea of introducing your child to CrossFit Kids, we want you to know that all they have to do is Show Up. The expectations, challenges, goals, personal records, achievements, and successes will come. The CrossFit community continues to entice the unassuming athlete from grand kids to grandparents and soccer moms in between. Imagine an infinitely scalable method of fitness for anyone who Just Shows Up.

As a mother of two children , Anna 9 and Camron 11, my excitement will not be contained when I can expose them both, at the same time, to an hour of fun fitness in a positive environment!

 

 

 

 

 

Our goal as Coaches at SoWal CrossFit by NWFL Fitness is to encourage an individual’s ability to succeed, Lifting Futures along the way.

What is the mission of our Lifting Futures Program?

INVESTING IN THE DEVELOPMENT OF OUR COMMUNITY’S YOUTH WITH THE PROPER COACHING TECHNIQUE NECESSARY TO FACILITATE THE EVOLUTION OF MIND & BODY STRENGTH, THE IMPROVEMENT OF SOCIAL SKILLS AND GROUP PERFORMANCE, ALL WHILE PROVIDING THE TOOLS NEEDED TO ELEVATE CAPACITY FOR STRATEGIC THINKING & PROBLEM SOLVING.

Now, CrossFit Kids, anyone up for a friendly game of Tic-Tac-Toe Relay? 3,2,1, GO!

Anyone can do anything for 30 seconds (according to Coach Matt) but what about 30 days? We have adopted two different routes for the Summer Sugar Busters Challenge with one end goal in mind, awareness of the added sugars in our diets outside of natural sugars and carbohydrates. It is likely that each of us have individual accomplishments set for ourselves and we suggest writing those goals down in a conspicuous place so that you can revisit the why’s when you are questioning the how’s.

Blue Path

Cold Turkey for 3 days and the gradual addition of healthy food sources back to the diet weekly over the course of 30 days.

Green Path

The removal of processed sugars (week 1), fruits high in sugar (2), grain (3), and alcohol (4) over the course of 30 days.

 

Week 1 Blue | Cold Turkey

  • Days 1-3, no sugars, no dairy, no grain, no alcohol, no kidding. Think protein, non-starchy veggies, and full fats.
  • Day 4, add 1 apple and a serving of full-fat unsweetened dairy such as plain yogurt or cheese back in to your daily diet.
  • Days 4-7, continue through week 1 with the addition of some higher sugar veggies (carrots & snow peas) and a glass of red wine a day (optional).

 

Week 1 Green | Whole Foods

  • Removal of processed or refined sugars (complex sugars) from your daily diet.
  • Think whole foods, dis the dressings and sauces, prepackaged, canned or frozen foods and consider the ingredients in the food source before consumption.
  • Exchange your sweetened yogurts and flavored milks for unsweetened full-fat dairy sources (in moderation).
  • Use honey or fresh fruits as a natural sweetener.
  • Nix the artificial sweeteners.
  • Read labels, if it contains high fructose corn syrup, agave syrup, or molasses, put it back. The perimeter of the grocery store offers you perishable items, no shelf life typically means no preservatives.

SoWal CrossFit is ready to take a stand against the sweetest of addictions, sugar. Nutrition plays a vital role in ensuring the most successful outcome on your fitness journey and we’re thrilled to be a part of it. Let’s make it happen, together!

I love tuna salad, it could quite possibly be considered a staple in our home, especially during the summer. Summer poses more than one conundrum for the average health conscious parent, including the typical question “What am I going to feed my kids today?” Considering the possible pantry alternatives, homemade tuna salad receives my vote every time. Well, almost every time. Today was different.

My mind was in the sugar-free zone as Matt and I have been playing with summer nutrition scenarios for ourselves and our SoWal CrossFit family and I was positive that my tuna salad needed no alterations to pass the no added sugar inspection. Wrong. It was blatantly obvious as I scanned through the ingredients splayed across the counter, the “sweet” relish stood out like a neon sign arranged neatly between Duke’s mayo and a bottle of Spice Island smoked paprika. I was adding sugar, 4 grams per serving. Enough said. Game on.

A Challenge is born. The Summer Sugar Buster Challenge will begin July 10, 2017. This challenge will remove, over 4 weeks, processed or refined sugars, fruit sugars, grains, and alcohol (we know alcohol isn’t a sugar but it hinders your livers ability to prioritize the breakdown of fats, carbs, and proteins).

We will kick off the Summer Sugar Buster Challenge for members of Sowal CrossFit at NWFL Fitness with several support outlets including a group Facebook page, suggested hashtags to track your food pics and more.

New and Improved Tuna Salad Recipe

6 cans white tuna in water (albacore to chunk light 3:1)

6 tbsp mayo (Duke’s is my go to)

1/2 sweet onion finely chopped

1/2 Claussen dill pickle chopped (in place of sweet relish)

1/2 tsp smoked paprika

1/2 tsp celery seed or 1/4 cup chopped celery

1/2 tsp garlic powder

Salt & pepper to taste

Juice cleanses, detox diets, and other forms of quick-fix diets provide a great jump start to trying to get your nutrition in order, but they are sometimes threatening and even dangerous to your health. YOUR proper nutrition often times starts slowly. While you can have a complete plan prepared, very few of us can implement every nutritional change necessary to support a healthier and more active lifestyle. Sometimes you’re not even allowed to workout or increase your heart-rate on a cleanse or detox. FUN!

If you are prepared to take control of your nutrition, also known as your diet (definition of diet: the kinds of food that a person, animal, or community habitually eats.) you should consider developing proper nutritional habits gradually, one food group/type at a time, and creating your new habits one meal at a time.

Our full-time unlimited membership comes with full-time guidance and assistance on how YOU can take control of your nutrition. Don’t forget, working out is fantastic and a must for you to maintain mobility and strength, but unless you are teaming your workout regimen with proper nutrition, you will not recover or improve things such as muscle mass and even bone density!

 

We really enjoy working out. I mean a lot. Matt and I come from a CrossFit background, it’s true, but we like to say, “Any Fitness is Good Fitness”! That’s why we’re not exclusive to one form of function over another and encourage all our members, especially our Lifting Futures crew, to join us on Fitness Field Trips. What’s a Fitness Field Trip, you ask? It’s when we pile into the car, leave the comforts of our “home gym” and travel to a realm of the unknown. We’ve climbed hundreds of stairs to honor the fallen heroes of 9/11, twisted and turned in a Power Hatha Flow Yoga class, and achieved an incredible cardio session in Piyo. Have a favorite way to sweat? Tell us! We are always on the lookout for awesome new fitness adventures.

Great things happen when you step outside of your comfort zone, regardless of age or fitness level.

 

Positive relationship found between physical activity and cognitive function in school age children 4 – 18 years of age. This suggests that physical activity may be related to cognition during the development stages of children. Examinations of findings of Sibley and Etnier (A meta-analysis. Pediatr Exerc Sci. 2003;15:243–256) reveal that perceptual skills, intelligent quotient achievement, verbal tests, mathematics tests, memory, developmental level academic readiness and other key components of a child’s development indicate a beneficial relationship of physical activity on all cognitive categories, with the possible exception of memory. Increased levels of aerobic fitness were associated being beneficial to cognitive processes underlying cognitive control during adolescent development. NWFL Fitness’ Lifting Futures programs continues to promote findings as our base to promote the positive relationship between your child’s physical activity levels and their individual levels of cognitive thinking.

 

Figure showing Topographical amplitude maps for components for each age and fitness from each stimulus.

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(source: Pontifex MB, Hillman CH, Polich J. Age, physical fitness, and attention: P3a and P3b. Psychophysiology. 2009;46:379–387.[PMC free article] [PubMed] [Ref list])