Member Spotlight: Steve

Steve has been working closely as a personal training client and has an amazing story. When he came in he had a goal to get back into shape and get serious about his health. We are very proud of you Steve and honored to share your story!

Here’s Steve’s journey in his words:

About 18 months ago I decided to step away from full-time work. I told my friends and colleagues I was retiring to pursue "health and fun." I was closing in on age 67. A factor in my decision was that my parents had passed away at ages 64 and 72 from heart ailments. I figured I better get after it.

For decades I played basketball, jogged, and tried to stay active. But the combination of pursing yet another start-up company and COVID had put me out of shape and overweight. Plus, I had pretty much ignored my medical health, rarely going to a doctor.

Given my new lease on life, I started getting serious about walking 4 miles or so every day with my dogs. I signed up for a primary care physician and through a series of tests discovered I had early stages of cardiovascular disease and stage 3 prostate cancer. I got the cancer treated with a new procedure and am now in remission. So next was working on lifestyle changes with my cardiologist to get healthy. I adjusted my diet (minimize sugars, reduce calories, focus on plant-based foods) and adopted intermittent fasting.

I recently moved to Nevada as a snowbird and last spring soon after my cancer procedure I decided to sign-up for CrossFit. What appealed to me was muscle confusion exercise and functional training. As I get older, I believe it is important to maintain my function: ability to get up and down while building strength, stamina, flexibility, and balance.

Truthfully, I was apprehensive about getting started. My conditioning was way off, and I was worried that I would have trouble learning new things at my age. I decided that personal training at CrossFit Ampersand with coach Eli would be best for me to get started.

In the beginning I had trouble completing a single strict push-up. I was also constantly hitting the cap in planned workouts, i.e., not completing within the allocated time even for the greatly reduced targets. Now I am progressing and getting better. I regularly set personal records and almost always get the planned sets done within the time caps.

I know that I miss out on some of the benefits of CrossFit from not joining a class session. I see that the friendly competition and the mutual encouragement creates a nice atmosphere. However, the private lessons with Eli work best for me. He designs workouts for me each day that challenge me and help me progress as the difficulty keeps increasing, but just within my reach.

Eli also makes sure I have my exercise watch app turned on so the I can track my heart rate.
When he sees me overexerting, he encourages me to check my heart rate so I can keep it within my planned bounds. My cardiologist wants me to do intervals, but I have a target maximum she'd like me to stay within. I am getting more and more done within that maximum. I also do the Genoa Loop hike (10 miles with 1500' elevation gain) once or twice most weekends.

Since starting l am down about 40 lbs in fat and have added almost 10 lbs in muscle. Heart rate recovery is a good measure of cardiovascular health. The other day my heartrate dropped 47 bpm in 2 minutes after a strenuous exercise. When I started that was less than 10 bpm in 2 minutes. This summer I am averaging four CrossFit workouts per week and Eli has been awesome working with me when I must adjust schedules. l am a big proponent of CrossFit Ampersand and working with Eli.

Congratulations Steve on all of your progress and hard work!

We would love to talk to you about creating your own success story!

Why Rest and Recovery are Essential for Optimal Fitness

We're all familiar with the hustle and grind mentality when it comes to fitness. Pushing harder, going faster, lifting heavier – it's all part of the journey. But have you ever stopped to consider the importance of rest and recovery?

The Myth of Non-Stop Workouts

It's easy to overlook the fact that rest is where the magic happens. When you push your body to its limits, whether through weightlifting, cardio, or any other activity, you're actually causing micro-tears in your muscles. It's during the recovery phase that these tears heal and your muscles become stronger. Without proper rest, you're hindering this natural repair process.

Physical and Mental Rejuvenation

Rest isn't just about repairing your muscles – it's about revitalizing your mind and body. Adequate sleep and recovery time are essential for maintaining cognitive function, emotional well-being, and overall mental clarity. Ever noticed how your mood and focus improve after a good night's sleep? That's because your brain needs rest just as much as your body does.

Preventing Overtraining and Injury

Pushing your body beyond its limits without giving it proper time to recover can lead to overtraining. This can result in fatigue, decreased performance, and even increased risk of injury. By incorporating rest days and active recovery into your routine, you're actually setting yourself up for long-term success. It's not about avoiding workouts; it's about optimizing them.

Listening to Your Body

Your body has a way of telling you what it needs, whether it's through muscle soreness, fatigue, or even cravings for certain nutrients. Paying attention to these signals and allowing yourself to rest when needed is a skill that's often overlooked. Don't be afraid to adjust your training schedule and prioritize rest when your body is asking for it.

So what does a rest day look like anyways?

An ideal rest day could involve starting the morning with light stretching or easy yoga to increase flexibility and circulation. Consider engaging in low-intensity activities like a mid morning walk or a swim, and ensure you maintain good nutrition even though you are not “training” that day. Focus on mindfulness practices such as meditation for stress reduction. Treat your muscles to a sports massage or foam rolling session to alleviate any soreness. Enjoy a relaxed activity with loved ones in the evening, and wind down with relaxation techniques before a restful night's sleep.

Your fitness journey isn't just about the hard work you put in during your workouts. It includes proper nutrition, adequate sleep, and yes, sufficient rest. So, the next time you feel guilty for taking a rest day, remember that you're not just lounging around – you're actively investing in your body's ability to perform at its best.

Interested in talking with a coach?

Sleep Your Way to Health: A Fun Guide for Busy Men in Their Prime

Hey there, fellas! If you're a hardworking man in your prime, juggling a family life with a bustling career, then you know just how precious every minute of sleep can be. Let's dive into why catching those Zs is more important than ever for your overall health. Don't worry, we've got the facts and some easy-peasy sleep tips to keep you in top shape!

Did you know??

• 35-55-year-old men are reported to get an average of only 6.5 hours of sleep per night? Yikes! The National Sleep Foundation suggests adults should aim for 7-9 hours, so we're missing out on some serious shut-eye.

• A recent study found that men who sleep less than 6 hours a night have a higher risk of developing chronic health conditions. Heart problems, diabetes, and even mental health issues can creep in when we're not getting enough ZZZs.

• A staggering 70% of men in their 30s and 40s report experiencing sleep problems at least a few nights a week. Tossing and turning is no fun, and it can affect your family and work life more than you'd think.

So what can we do?

Well, here are some easy habits that you can create in your daily routine:

• Tip 1: Prioritize Your Pillow Time - Yeah, we get it; your to-do list is never-ending. But making sleep a priority can do wonders for your productivity and mood. Set a bedtime routine and stick to it - a little consistency goes a long way!

• Tip 2: Create a Sleep-Friendly Environment - Make your bedroom a cozy haven for sleep. Keep it dark, cool, and quiet. Banish those screens before bed - the blue light messes with your body's natural sleep-wake cycle.

• Tip 3: Unwind Before Bed - Your evenings might be busy with family time and work catch-ups, but taking some time to relax before bedtime can work wonders. Engage in calming activities like reading, gentle stretching, or a warm bath. This will help signal to your body that it's time to wind down for a peaceful slumber.

So, why is all this sleep stuff so crucial?

Well, my busy buddies, when we sleep, our bodies do some serious behind-the-scenes work. It's like a maintenance routine for your whole system! Sleep helps your brain process memories, so you'll remember all those fun weekends with the fam. Plus, it supports your immune system, keeping you strong and healthy.

Here's the takeaway:

Sleep is your secret weapon, guys! It boosts your energy levels, helps you stay sharp at work, and keeps you in high spirits during those busy family moments. So, let's make a pact to hit that sweet sleep spot of 7-9 hours a night. Your body and mind will thank you, and you'll be ready to conquer whatever life throws your way!Remember, getting enough sleep is not just a luxury; it's an investment in your health and happiness. So, let's power down those gadgets, curl up in bed, and snooze our way to success. Sleep tight, gents!

Want to start getting the sleep you deserve? Talk to a sleep coach by clicking the link below!

5 reasons why you should sign your child up for our youth program this summer!

Goodbye Couch Potatoes!

Sayonara to endless screen time! Our program is what you are looking for that gets kids off the couch and moving! It's time to break free from the clutches of sedentary living and embrace a world of active fun!

Supercharge Fitness!

We're here to transform fitness from meh to magnificent! Our program unleashes a wave of energy, strength, and endurance, leaving your kids feeling like superheroes. Say hello to a fitter, stronger, and more awesome version of your child!

Friends, Fitness, and Fun!

Get ready for a social extravaganza! Our Youth Program is the ultimate hangout spot where kids make friends, laugh, and conquer challenges together. It's a high-five party that celebrates the joy of movement and the power of friendship!

Confidence Boost!

We're in the business of confidence explosions! Our coaches are experts in unleashing inner warriors, empowering kids to believe in themselves and tackle anything life throws their way. Watch your child's self-esteem soar to new heights!

Skills for the Win!

We're not just teaching moves; we're creating superstars! Our program unlocks a treasure trove of skills, from jumping, climbing, and lifting to all-around athletic awesomeness. Your child will level up their game, whether on the field, court, or playground!

So, parents, buckle up and get ready for a Summer of fitness, friendships, confidence, and skills. Our Youth Program at CrossFit Ampersand is the gateway to a world of health, happiness, and a whole lot of fun!

Spaces in our Youth Program are limited! Join us on June 19th to kickstart their fitness journey and set them on the path to a healthier, happier future!

Meet your youth coach!

Hey, I'm Eli, youth coach at CrossFit Ampersand! I am a certified CrossFit Level 2 trainer and CrossFit Kids certified youth coach. I have worked with many young athletes and I'm dedicated to helping them excel in their fitness journey.

But.

But.

But but but…

Doesn’t the word ‘but’ just bring up a level of anxiety in you even without even knowing what it’s referring to? Such a tiny insignificant word can keep us from becoming who we deserve to be.

Life Transitions can cause us to stop forward progress, we refrain from doing anything new or even worse send us further down the black hole. It can make us not do what needs to be done to better ourselves because of the anxiety and inner turmoil that is created by the word but.

Click here for some motivation from real people just like you! They can do it so can you!

But I’m not in shape enough to start working out. But I can’t figure out my nutrition.

But I’ve never been successful before.

But I work. But I have kids. But we are moving. But I am injured. But I just got pregnant.  But I just had a baby.

But but but...  

As fitness professional we have encountered at least one of those buts, if not all. We have suffered through those buts, it has been scary, it was hard and there were lots of tears. Eventually we conquered those buts and have moved forward. We know that life is hard, that it has seasons, it gets in the way. If you want to live your life in spite of those buts we will help you navigate your buts.

Let’s make those buts mean something new, maybe with a healthy new butt to carry you through the year!

Let 2019 be the year of new but(t)s by signing up for our Nutrition Challenge!

Mindfulness: Why is it Important to Your Overall Health?

Mindfulness mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

the quality or state of being conscious or aware of something.

"their mindfulness of the wider cinematic tradition"

A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

What Is Mindfulness?

Taking into consideration the definition; how can mindfulness be applied to our daily lives; or even better, how can it change our daily thought process? As a coach I hear it all the time, “I can't do that.” or “it’s too hard.” Being mindful and in tune with our thoughts and our physical abilities will help us push through barriers and challenges. Instead, I urge people to ask themselves, “Do I trust my coach? And do I trust myself?” If the answer is yes, then we will proceed with the task that was asked.

Surrendering ourselves to the unknown in this way can be scary. Allowing ourselves to not question the ‘what if’, to not be stalled by fear and to fully open ourselves to the new possibilities that are offered will exponentially improve our outlook and allow us so many opportunities that might have otherwise been missed. By trusting our own body, by listening to what it is telling you will take you too many new places.

How Does Mindfulness Fit into Health and Fitness?

Being mindful asks us to look internally, to be aware of how my body is feeling. How is it reacting to something new? As coaches we ask our clients all the time “how does that feel?” We aren't looking for a generic answer. No, we want to really know how that felt. Was it challenging, but doable? Did it cause a twinge of pain in that old injury? Did performing that movement for the first time successfully, instantly bring you joy? We want to know the real answer to help our clients start becoming in tune with their own body.

How Does it Affect the Long Term?

Working towards our goals mindfully isn’t going to make it happen over night, but it will help us get there quicker and more successfully. Being mindful, knowing when it's time to take a break and let your body heal from will allow your body to progress forward steadily and safely without pushing through an injury or on a day that a workout just isn't going to happen.

Yes, goals vary, many have the goal to lose weight, to be healthier long term, to run a marathon, to play with the grandkids, but what all these different goals have in common, is the conscious decision to be mindfully present with their bodies and needs and choose what is necessary to make the changes to meet these goals. When asked what was it that triggered the change, it was always a mental change. Mentally they wanted it. Mentally they needed it. They chose to be mindful with themselves, allow the change mentally and what is being asked of their bodies and of their psyche to ensure long term success.

If you are ready to set some goals of your own, book a goal setting session with a coach!