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Copy of Dawn's why.

Copy of Dawn's why.

My why……

A brief background of my life…. I’m an armed response police officer, I joined the force 18 and a half years ago at the young age of 20!

I always wanted to do something active and the army was never an option as I’ve suffered with Asthma from childhood so ruled out any of the forces and the fire brigade, so the Police was the next choice and I could apply for that!

I’ve done a number of roles, policing the streets of Middlesbrough, a brief stint in CID (it wasn’t for me as I missed the thrill of the chase on the streets!) a dog handler then I swapped the dogs for a gun when I found 4 dogs and a baby a bit much to juggle!

So…. I found CrossFit at a time in my life when I was feeling a little lost. I have always been ‘sporty’ and competitive with it and have played a number of different sports over the years, usually competing but not at any great level. I’ve always been a relatively good all rounder rather than excelling at any one sport but I was happy enough. Since leaving school up until I had Scarlett, football was my main sport and would fit it in around my shifts at work as well as going to David Lloyd’s gym.

I then had my daughter, Scarlett 7 years ago and things changed. I was going to a ‘normal’ gym at the time of being pregnant and I’ve always struggled with self motivation and pushing myself when I train on my own, so when I was pregnant I didn’t really do a great deal so piled the weight on.

Once Scarlett was born it was quite a few months (4 or 5) before I felt like I was ready both physically and mentally to get back into doing some exercise and lose the weight. I was by far the heaviest/biggest I’ve ever been probably hitting close to 12 stones on the scales when I’ve always sat at about 10.

Anyway, I went back to my first football training session and I realised really quickly that after all of the years playing football and the love I had for it, it wasn’t there anymore. The girls were great but they were quite a lot younger than I was and didn’t have kids and all they wanted out of the training session was to have a good laugh, but I needed to get fit again so that was it…. my footballing days were over!!! I felt a little lost as I didn’t know what to do instead as I knew a ‘normal’ gym wasn’t going to do it for me. That’s when my best mate Karla stepped in and dragged me to boxercise with her at the local boxing club. It was good! To be honest exactly what I needed after having a baby and getting back in shape. It probably took a good 6 months of hard graft, training 4 or 5 times a week whilst I was on maternity leave and having my nutrition on point. I’d gone from being the biggest/heaviest I’ve ever been to probably the fittest I had ever been.

I continued with this for probably 2 years but something was missing….. competition! I craved the competition, so now what was I going to do?

Karla again stepped in…. Fancy coming to CrossFit with me there’s a new one in Middlesbrough opened up? Me…. what’s CrossFit???

And that’s where it started. I went with Karla in September 2016 and did our on ramps and I fell in love. This was it…. this was what was missing in my life…. CrossFit!!!!

This was when I met Ben…. he told me I was good at somethings… told me I was awful at others so thats where it began. I don’t like being ‘awful’ at stuff so working the weaknesses started early!

I was doing pull ups with a green band, I couldn’t do double unders, wallballs…. well I don’t think Ben had ever seen anyone so bad so I knew what I needed to work on and it was a slow process but I never give in.

A year or so in I entered my first comp with another member. It was great fun! We didn’t do any good but I didn’t mind I just needed that buzz of being on a competition floor so was itching to sign up for another.

We did… The Castle games and that’s when ‘The uncoachables’ we’re formed. Both mine and Ben’s partners who we had initially entered with both got injured before the qualifiers so someone said to us why don’t we pair up and give it a go…. we did and we didn’t do too bad either. That gave me all of the motivation I needed to get better at CrossFit as I absolutely loved it but knew I wasn’t in the same league as Ben and I felt I was holding him back.

This year saw us get our first podium finish and a win at that. It was an awesome feeling and for the first time i felt I was equal with Ben.

This is where my why comes in…. I’ve worked hard to be where I am and I couldn’t have done it without the coaches, the members, the encouragement, the set backs, the time spent in the gym, my nutrition and I want to use all of those experiences on my journey to help others achieve their goals. Whether it be like me to compete, or just to get fit after having a baby, a particular movement or help with nutrition and general fitness. I can help and I get pleasure in helping people which I guess is one of the main reasons I joined the police. It’s a rewarding feeling!

I’m still on my journey and I always will be as once I’ve mastered the muscle ups efficiently which I my current goal, I’ll move on to something else. You always need others around to encourage and help and I will do the same for others.

See you in the box!

Dawn


Dawn's why.

Dawn's why.

My why……

A brief background of my life…. I’m an armed response police officer, I joined the force 18 and a half years ago at the young age of 20!

I always wanted to do something active and the army was never an option as I’ve suffered with Asthma from childhood so ruled out any of the forces and the fire brigade, so the Police was the next choice and I could apply for that!

I’ve done a number of roles, policing the streets of Middlesbrough, a brief stint in CID (it wasn’t for me as I missed the thrill of the chase on the streets!) a dog handler then I swapped the dogs for a gun when I found 4 dogs and a baby a bit much to juggle!

So…. I found CrossFit at a time in my life when I was feeling a little lost. I have always been ‘sporty’ and competitive with it and have played a number of different sports over the years, usually competing but not at any great level. I’ve always been a relatively good all rounder rather than excelling at any one sport but I was happy enough. Since leaving school up until I had Scarlett, football was my main sport and would fit it in around my shifts at work as well as going to David Lloyd’s gym.

I then had my daughter, Scarlett 7 years ago and things changed. I was going to a ‘normal’ gym at the time of being pregnant and I’ve always struggled with self motivation and pushing myself when I train on my own, so when I was pregnant I didn’t really do a great deal so piled the weight on.

Once Scarlett was born it was quite a few months (4 or 5) before I felt like I was ready both physically and mentally to get back into doing some exercise and lose the weight. I was by far the heaviest/biggest I’ve ever been probably hitting close to 12 stones on the scales when I’ve always sat at about 10.

Anyway, I went back to my first football training session and I realised really quickly that after all of the years playing football and the love I had for it, it wasn’t there anymore. The girls were great but they were quite a lot younger than I was and didn’t have kids and all they wanted out of the training session was to have a good laugh, but I needed to get fit again so that was it…. my footballing days were over!!! I felt a little lost as I didn’t know what to do instead as I knew a ‘normal’ gym wasn’t going to do it for me. That’s when my best mate Karla stepped in and dragged me to boxercise with her at the local boxing club. It was good! To be honest exactly what I needed after having a baby and getting back in shape. It probably took a good 6 months of hard graft, training 4 or 5 times a week whilst I was on maternity leave and having my nutrition on point. I’d gone from being the biggest/heaviest I’ve ever been to probably the fittest I had ever been.

I continued with this for probably 2 years but something was missing….. competition! I craved the competition, so now what was I going to do?

Karla again stepped in…. Fancy coming to CrossFit with me there’s a new one in Middlesbrough opened up? Me…. what’s CrossFit???

And that’s where it started. I went with Karla in September 2016 and did our on ramps and I fell in love. This was it…. this was what was missing in my life…. CrossFit!!!!

This was when I met Ben…. he told me I was good at somethings… told me I was awful at others so thats where it began. I don’t like being ‘awful’ at stuff so working the weaknesses started early!

I was doing pull ups with a green band, I couldn’t do double unders, wallballs…. well I don’t think Ben had ever seen anyone so bad so I knew what I needed to work on and it was a slow process but I never give in.

A year or so in I entered my first comp with another member. It was great fun! We didn’t do any good but I didn’t mind I just needed that buzz of being on a competition floor so was itching to sign up for another.

We did… The Castle games and that’s when ‘The uncoachables’ we’re formed. Both mine and Ben’s partners who we had initially entered with both got injured before the qualifiers so someone said to us why don’t we pair up and give it a go…. we did and we didn’t do too bad either. That gave me all of the motivation I needed to get better at CrossFit as I absolutely loved it but knew I wasn’t in the same league as Ben and I felt I was holding him back.

This year saw us get our first podium finish and a win at that. It was an awesome feeling and for the first time i felt I was equal with Ben.

This is where my why comes in…. I’ve worked hard to be where I am and I couldn’t have done it without the coaches, the members, the encouragement, the set backs, the time spent in the gym, my nutrition and I want to use all of those experiences on my journey to help others achieve their goals. Whether it be like me to compete, or just to get fit after having a baby, a particular movement or help with nutrition and general fitness. I can help and I get pleasure in helping people which I guess is one of the main reasons I joined the police. It’s a rewarding feeling!

I’m still on my journey and I always will be as once I’ve mastered the muscle ups efficiently which I my current goal, I’ll move on to something else. You always need others around to encourage and help and I will do the same for others.

See you in the box!

Dawn


Have you re-gained the weight you fought so hard to lose?

Have you re-gained the weight you fought so hard to lose?

We have all been there. Making every effort and focusing on your nutrition and fitness goals, but then life gets in the way.   You get busy or have a drama or trauma and before you know it you’re right back at square one, or you think you are.

Maybe you’ve just put on a little bit of weight or lost some muscles.  But you feel like all your successful efforts where for nothing or have been lost and you’ll never get back to it. You end up eating takeaways and not going to the gym. Feeling you’ll never be able to get back on track again.  Maybe you’ve gained more weight than you lost? Maybe you’ve hit a brick wall where nutrition and fitness are concerned.

 

How do you get back to it? How do you snap out of it? How can you start again?  

 

For most people it’s a shock of looking in the mirror without your blinkers on or seeing a photo of yourself on social media, maybe needing new clothes and realizing you’ve been squeezing in those jeans for far too long.

Don’t gain more weight. Get back to it today. How many more times will you say i’ll start again on Monday, I’ll start again after my holidays, I’ll start again, i’ll start again, I’ll start again……..

Well let’s have you starting again for the very last time……….

Hit that free intro button and lets get you back to it..

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

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Ways to Motivate Yourself to Lose Weight

Ways to Motivate Yourself to Lose Weight

Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible.

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This blog discusses a number of ways to motivate yourself to lose weight.

Determine Why You Want to Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.

Your reasons could include preventing diabetes, keeping up with children, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Many people start losing weight because their doctor/friend/partner suggested it, but research shows that people are more successful if their weight loss motivation comes from within 

Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most nutritionists recommend only losing 1–2 pounds (0.5–1 kg) per week 

Setting unattainable goals can lead to feelings of frustration and cause you to give up. However, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term 

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it's 13–25 pounds (6–11 kg)

In fact, losing 5–10% of your body weight can 

  • Improve blood sugar control

  • Reduce the risk of heart disease

  • Lower cholesterol levels

  • Reduce joint pain

  • Reduce the risk of certain cancers

Focus on your Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed

Instead, you should set realistic goals, or what actions you're going to take to reach your desired outcome. An example of a realistic goal is exercising four times a week.

Consider setting SMART goals to set strong goals. SMART stands for

  • Specific

  • Measurable

  • Achievable

  • Realistic

  • Time-based

Some examples of SMART goals include:

  • I will exercise five days next week.

  • I will eat four servings of vegetables every day this week.

  • I will not drink alcohol this week.

Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain 

Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an "all or nothing" mindset are less likely to lose weight 

Instead, consider your own custom plan. The following dietary habits have been proven to help you lose weight

  • Decreasing calorie intake

  • Reducing portion sizes

  • Reducing fried food and desserts

  • Including fruits and vegetables

Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the doughnut you ate that your colleague brought to work.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper, we recommend My Fitness Pal. But they have both been proven effective.

Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself motivated.

Give yourself some credit when you accomplish a goal. Social media or our main Ulysses page or members page are great places to have people celebrate your success with you. When you feel pride in yourself, you will increase your motivation 

Also, remember to celebrate behavior changes and not just reaching a certain number on the scale. For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends. Additionally, you can further improve your motivation by rewarding yourself.

However, it's important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

  • Getting a manicure

  • Going to a movie

  • Buying new gym kit or metcons.

Find Support

People need regular support and positive feedback to stay motivated

Tell your close family and friends about your weight loss goals so they can help support you on your journey. Get yourself a nutrition coach to help keep you accountable and focused on the end game.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.


Make a Commitment

Research shows that those who make a public commitment are more likely to follow through with their goals

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Consider investing in a CrossFit membership, package of PT sessions or paying for a 5K/fun run in advance. You are more likely to follow through if you have already made an investment.

Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

Visualise but don’t fantasize.  There is a difference.

 Keep your goals in mind, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way, this way you’re already prepared if something does get in the way.


Plan for Challenges and Setbacks

Everyday stresses will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stress at work or with family.

It's important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

In fact, studies have shown that people who are better at handling stress and have better coping strategies, will lose more weight and keep it off longer 

Consider using some of these methods to cope with stress

  • Exercise

  • Practice Meditation

  • Take a bath

  • Go outside and get some fresh air

  • Call a friend

  • Ask for help

Remember to also plan for holiday, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

Don't Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight.

If you have an "all or nothing" approach, you're less likely to achieve your goals

When you are too restrictive, you may find yourself saying "I had a hamburger and fries for lunch, so I might as well have pizza for dinner." Instead, try to say, "I had a big lunch, so I should aim for a healthier dinner"

And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.


Learn to Love and Appreciate Your Body

Research has repeatedly found that people who dislike their bodies are less likely to lose weight 

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals

The following activities can help boost your body image:

  • Exercise

  • Appreciate what your body can do

  • Do something for yourself, such as getting a massage or manicure

  • Surround yourself with positive people

  • Stop comparing yourself to others, especially models

  • Wear clothes you like and that fit you well

  • Look in the mirror and say the things you like about yourself out loud


Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being 

The best kind is exercise you find a love for so you enjoy and can stick to.

There are many different types and ways to exercise, and it's important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don't enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music 

Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

Get a Dog

Dogs can be the perfect weight loss companions. In fact, studies show that owning a dog can help you lose weight.

First, dogs can increase your physical activity.

Dog owners tend to walk an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week.

Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.

As an added bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression 

Get Professional Help When Needed

Don't hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a nutrition coach who can teach you about certain foods or a PT or Coachto teach you how to exercise correctly

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals 

The Bottom Line

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it's important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don't be afraid to ask for help when needed.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.


Why not kick start your journey now

Why not kick start your journey now

How can our Personal Training and Nutrition help you? 


Whether you want just nutrition, training or nutrition and training.  All our coaches are here to help.  


Why not kick start your journey now.

  

Check out our website (www.crossfitulusses.co.uk) with awesome tips and tricks, recipes, blogs, members stories, nutrition advice and so much more.   Book your free intro via link below and let's get your started on your journey.


https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Why step on a treadmill and be a sheep, going nowhere slowly

Why step on a treadmill and be a sheep, going nowhere slowly

Do you want to step outside of your comfort zone. Do you want to challenge yourself and get results? 


It's easy to go to a gym and do the same old things everyday, but are you actually getting fit and healthy?  Are you actually enjoying it?  


Why step on a treadmill and be a sheep, going nowhere slowly.   Why not challenge yourself and do something different?


Here at CrossFit Ulysses every day is different and every day has a different challenge. 


Today was core strength withing gymnastics, barbells and pull ups (obviously all scale-able to your own capability) in the workout.  Tomorrow is a whole different day.  Stay consistent with workouts but working towards your goals and in a fun, safe environment. 


We cap all our classes at 16 and your workout is under the watchful eye of our qualified coaches to ensure your safety.   


Why not book a Free Intro via link below and see what challenges you can achieve. 


https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165



www.crossfitulysses.co.uk


#trusttheprocess #ttp #crossfitulysses #crossfit #everydayisdifferent #challengeyourself #dontbeasheep #stepoutofyourcomfortzone #redcarandcleveland #middlesbrough #freeintro #bethebestversionofyou #girlswholift #mamswholift #dadswholift #kettlebells #barbells


Deadlift and Kettlebell Hinge

A few tips from Coach Dave to help with hinging.

The hinge is to help us use the correct muscle groups and to stop us squatting when we shouldn’t.

All our videos are to help you in your fitness journey.

we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again

we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again

I am beyond buzzing to be named the Member of The Month for July!!

I am so grateful to have been able to join team Ulysses. Health has always been a priority of mine, and lately I have become a lot more mindful of the way I care for and fuel my body. I am beginning to realise what makes me feel good and what affects me negatively.  I’ve realised that I am my own engineer. I am aware that there’s a lot of factors in life that I cannot control, however caring for my body is a factor that I am responsible for. As an adult, you choose what you put into your body. Are you fueling it with nutrients and minerals that it will be thankful for, or empty calories that will leave you hungry? You also choose how you’re going to train your body. Are you going to push yourself to surpass your expectations or are you going to stay in your comfort zone? I certainly know which one I reap the benefits from, and I know which lifestyle CrossFit Ulysses supports me to pursue. 

As an adrenaline junkie and someone that loves to push the boundaries and throw themselves out of their comfort zone, I have found CrossFit Ulysses to be the best support system for this. From starting in May, I’ve seen athletes push their bodies to the extreme, and you may wonder why. Honestly, the answer is because they can. It’s also because they know they will recover in time and they know that with physical strength and training comes mental strength and resilience. It teaches you that limitations are all in the head. A lot of people quit when their mind tells them to, yet their body is still up for another round; the mind can be so deceiving.   These people inspire me every time I step foot in the box. Whether they’re doing their first push up or an abundance of muscle ups. These are the same athletes and coaches that will cheer you on to finish that 150th wall ball when all you really want to do is tell “Karen” to piss off.  You’ll never find this type of support in a regular gym. I knew CrossFit Ulysses had already made a huge impact on my life when my Mam said to me the other day “You seem so much more determined to improve on your weaknesses” (and she wasn’t referring to my physical strength, she was referring to my mindfulness). You see, I have learnt so much more than just how to throw weights about during my short time with the CrossFit family. I have learnt if I can change and shape my body the way I want, then I can do that to my mind too. 

Strength, definition and the mechanics of our bodies are aesthetically pleasing to me. I love how versatile our bodies are, and the thought of being able to run freely, perform gymnastic manoeuvres and have the strength and power to hold and control my body weight really makes me driven and motivated to be consistent with my training.  These are all goals of mine and I trust that the Ulysses coaching team will help me smash these goals out of the park. 

Finally, I work in a school with some of society’s most vulnerable children and young people. This type of job really makes you realise how fortunate we are to be healthy. To be able to get up and run to our hearts desire, to stretch, to jump, to skip. These little guys are my inspiration to get up on a morning and make the most of what I have and what I can do. Hence why I get up at 4.45am 4 times a week to join the #6amGang. I feel privileged that I have the freedom to get up and see the beautiful sunrise as I drive to meet up with the rest of the shattered sods so we can sweat our arses off and maybe even spew a little. After that, we high five one another whilst rolling around on the floor waiting for our lungs to start functioning properly again…. And THEN we feel on top of the bloody world. It makes the early mornings easier knowing that I am going to a supportive environment where everyone is in the same boat and we all paddle together. It’s crazy how just 1 hour out of my day spent in the box can have such a positive influence on my mood. I’ve achieved so much in such a short time, I really can’t wait to see more progress as I continue on my journey with the best gym tribe around! 😊 

If you’re struggling to take that first step towards working out, just bear in mind that “You can rest when you’re dead” – Rebekah May Bunn (4th August 2018). NOW LET’S GO CHASE THOSE POSITIVE ENDORPHINS!! 


 


Get a ninja like core at home.

Here at Ulysses we believe in helping. Helping others and going above and beyond what other gyms do.

Here is a simple yet effective way to help you get a better stronger core, which in turn will help in all other aspects of your training, from dead-lifting to nailing that first toes to bar or muscle up.

Follow the steps pointed out by coach Dave and demonstrated by coach Ben and before you know it, you’ll be mastering movements quickly and easily.

TRUST THE PROCESS

Open gym - breeding ground for success or the true gains goblin

Open gym - breeding ground for success or the true gains goblin

Open gym - breeding ground for success or the true gains goblin


I think we can all agree CrossFit is a sexy sport, with all the fancy gymnastics, barbell & body-weight movements it's easy to get caught up wanting to learn & do everything. With that comes the feeling that class isn’t doing enough, isn't satisfying our appetite to do the sexy and from this grows the attraction of open gym. But is open gym really the answer or is it the true gains goblin?


As always we start with the negatives, open gym is proven to be more than 50% less effective than class. We often get caught up in the opportunity to catch up with friends, chatting & socialising. Extending our rest periods & reducing our need for urgency. More than often individuals will take the chance to do the sexy, but the sexy isn’t always the right thing to do. With most things in life the more we enjoy it the more we do it & we often see individuals move away from class and gravitate towards open gym being right for them, or shifting their priorities.


Now obviously the good, open gym can be the breeding ground for greatness. When done correctly individuals can flourish during this time, taking the opportunity to work on their weakness, to learn & develop the basics as well as focus their training. We see athletes get correct programs, basic & individualized to help them work their weakness & reach a goal. We see them come in focused, knowing what needs done for the day & use that opportunity to the fullest. We also see them athletes use their time to compliment what is happening in class, so when their weakness comes around again, or the sexy stuff turns up they have the opportunity to flex what they have been working on!


Next time you book in to open gym just have a think, do I know what I want to gain from this session? Is it programmed to help me work my weakness & am I getting the most from this opportunity?


With that said there's also no problem in coming to open gym to socialize, to see friends & have a catch up. But just make sure your putting the effort in class!


Damian

CrossFit Ulysses

CF-L1


Some of our members hitting PB's while testing for The Level Method.

Some of our members hitting PB's while testing for The Level Method.

Some of our members hitting PB's while testing for The Level Method.  😍


Ordinary people doing extraordinary things and smashing goals. 🤩💪🏋️🤸🏃


The Level Method is an awesome way to test not only your level of fitness, but how much you've improved. Just like any kind of martial arts belting system, you stick to your colour and move up once you've mastered that level.  


When Ben first decided to bring in the Level Method, some of our existing members weren't too keen. But the last year has proved time and time again, that TRUSTING THE PROCESS, and doing your level really works. It helps mould you into the best athletes. Don't want to be an athlete, that's fine. The Level Method is perfect for you too.  It's grades you to your own level and you'll never be put at risk in any workout, working to your level and seeing fantastic results. 


It's the little changes that you don't notice until you test again, on how much you've improved and what an awesome method it really is. 


All our members love The Level Method, even the ones who, at first didn't see the bigger picture and the coaches know how much it changed the dynamics of CrossFit Ulysses. The Level Method takes away ego which can and often will lead to injury, it takes away the worry for beginners and it helps you know your strengths and weaknesses. It's perfect from beginner to advanced athletes.


CrossFit Ulysses and The Level Method help you become the best version of yourself and push you to the next level. 


Want to know more? Want to see how you can achieve amazing things just like our members.   Then look for further. Hit that "book free intro" button on our website and see your pictures posted here in a few months time.   


Stay awesome.  



Individual programming, the who, what, how & why

Individual programming, the who, what, how & why

Individual programming, the who, what, how & why.


Firstly, what. We would class individual programming as when an athlete decides to step away from class to do their own thing, this could be self programmed or by another coach/organisation. This programming could be individual to the athlete or part of a group. For instance one to one coaching or a competitors/strength cycle.


How, as mentioned above, athletes will normally pay for individual coaches or organisations to provide them with daily programming. This could be either through the internet, word of mouth or internally within their own gym.


Why, the why is normally the simplest. They are wanting to work on a weakness or feel individual programming will offer them more.


Finally who, now the who could be anyone. From someone who has spent 1 day in the gym to someone who has spent 1 year, programmes are available and accessible for all ability levels.


So why this post, in the rest of this blog we are going to address the good, the bad & the ugly of it all. As always we will start with the ugly, and while individual programming may seem sexy the ugly side for us coaches is seeing someone who isn't suited, or not ready for it. Now as mentioned above, there is programming available out there for people on day 1 but we probably wouldn't recommend it to anyone within the first 6 months of your journey. With group programming we tend to find a lot of movements aren't scaled properly, meaning a beginner athlete could not only be doing a scaling inappropriate for themselves but also a full movements. As well as this you aren't actually receiving any coaching, your form cannot be corrected, your not being educated on movements & your not getting taught the movement patterns and basics that we need. Even for someone 6-12 months in to their journey this can still stand true.


The bad, this comes mostly down to the individual as well in some cases the coach. When we come to the good you will see how the good coaches are the ones who have been working with & have access to high level athletes, have masses of experience themselves competing & coaching as well teams of experts around them. However these are few & far between and if you carry out the proper research should never happen to yourself. So then the bad comes down to the athlete, studies have shown that the amount of work completed in open gym is roughly 20% of that in class, alongside this without a coach there, an athlete is prone to sandbagging and cherry picking workouts. The athlete has no level of accountability and without the correct drive can be wasting both time & money (trust me i've been there & done it)


So finally the good, the good are sooooo goood! What these coaches know about programming & periodization will keep you on your toes for a lifetime. You can expect cycles & blocks, peaking for competitions, working on your weaknesses, expert help with nutrition, injury recovery and lifestyle as well as planning all this around your daily, weekly, monthly or even yearly schedule.


So with that being said when is it & is not right, at the end of the day that decision is yours, but we can give a few guidelines for when, as coaches we would think it's suitable.

1. You are aiming for regional competitions such as sanctionals & or placing within the top 20 consistently for local competitions.

2. You are recovering from a serious injury through rehabilitation which may be beyond your gym coaches knowledge.

3. You work shifts or offshore, meaning you can not attend class on a regular basis or lack of equipment.

4. You have outgrown your box, we sometimes see athletes go above and beyond what their box programmes and may need an extra push.


At the end of the day the choice is yours, but before you jump into it, have a think.


Can I speak to my gym coach about small extra programs? Do I really need this to reach my goals with individual programming? And is it worth it to myself?


Damian

CrossFit Ulysses


Skills pay the bills

Skills pay the bills

Skills pay the bills a wise coach once said……or maybe that was just me.

So you’ve been training for 6 months, 1 year, 5 years and still haven’t hit that 1 skill, that 1 skill that is holding you back, annoyingly? Or maybe if you’re human like me you still have many skills you would love to learn?

What have you tried?

For how long?

How many times?

What guidance if any have you sought?

It could be you’re 1st double under, push up, pull up, toes to bar, ring muscle up bar muscle up or maybe you are looking to improve the confidence in movements?

Skills are neurological- powered and learned with the brain, regardless of type! They need to taught and learned with consistency at a low heart rate, repeating of a motor pattern so you’re brain can control the muscle firing with electrical impulses!

We are electro-mechanical creations. The brain must think first what the body can physically do.

We’ve been through this process, frustration and pattern of attempt and fail ourselves and in doing so have crafted our new service for you.

Skills accelerator groups

Personal training groups capped at 4, lessons taught over 4 weeks of 1 hour with homework, progressions and a program to follow to accelerate you’re learning 5 to 10 times.

This group with its own coach, video feedback, pre and post testing.

WHAT GETS RECORDED, GETS IMPROVED is our saying!

The group of 4 reduces the cost from our usual price for 1:1 of £160 and saves you £60

Would you pay £100 for 4 1:1 sessions, group accountability and feedback, a training program and reduce your learning time by 5-10 times?

Hell yeah!

If this is you, please simply leave us your details on this form and we’ll do the rest.

https://www.crossfitulysses.co.uk/skills

Ben

CEO/Head Coach/L1 CrossFit trainer/ L3 Personal trainer/L2 Weightlifting Coach

Team Ulysses

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I want to make a change

“I think it’s time I got my nutrition sorted”

These are the words as coach’s we hear on a weekly basis. But what does it mean to get your nutrition sorted? Is it a case of eating more protein and vegetables, is it a reduction in calories? What are your goals and how are you training at the moment?

Just saying “it’s time to get my nutrition sorted” is a brilliant thing, it shows the clients understanding to change and focus, however it’s an open-ended question that we are going to delve in to.

Firstly, let’s look at your goals, what is the purpose of this change? Are you wanting to improve performance in the gym, get lean for summer or get strong? All of these have different approaches from a nutrition stand point. As nutritionists we need to make clear that one size does not fit all, we need to make sure our clients not only understand the process but how the science works. For example, a client who has come to us and wants to get lean for summer could simply be put on a caloric deficit and asked to track food intake. On the other hand, if we had a client who wants to improve athletic performance, we could delve in to all sorts of sciences, nutrition timing, carb cycling, macro & micro intake as well as optimal body fat. Whatever your goals are, will strongly decide which direction you need to take and should be clearly defined when starting this journey as one goal may contrast another.

Secondly, we could then delve in to the clients training. Are you training once or twice a week or more? High intensity or low intensity or not training at all? Each of these will have different effects on the body and what the body needs. If we use the example of CrossFit training a lot of the workouts are performed at a high intensity with varied weights. So how would this effect the client looking to lose weight? To fuel this type of activity a client may need a higher carb intake than others, additionally there may be a focus on protein to ensure strength is kept. The opposite of this could be your regular gym bodybuilder, this individual will be doing low intensity cardio and resistance training, therefore this type of client would need a lower carb intake but a higher protein one to support their training.


Lastly, how is your current diet? Are you a weekend binger? Big on the snacks? Like the odd beer or two? We look at these because the simplest of changes can sometimes make the bigger differences. If  you’re a weekend binger try having one day off and you will instantly see the difference. Like a snack? Maybe plan your meals better and ensure you are getting enough protein to fill you.

So, this has probably raised more questions than answers for yourself and that’s a good thing. When we look at making a nutrition change, we need to really ask ourselves the why. Why are we making this change & do we understand the process we need to follow? Next time your going to make a change write down your why, then from there track the sacrifices your going to have to make.

Do I want to get lean for summer? If yes, am I willing to sacrifice my performance in the gym? Am I willing to not have my weekend beers and takeaway? Working out and writing down your why will help when you're identifying the sacrifices and help keep yourself focus.

That being said the best nutrition change can just be the smallest, eating more good quality protein, lots of vegetables and less processed food.

TRUST THE PROCESS


Want to know more?

Book a free, no obligation  no sweat intro and we’ll prescribe you a route to your goals!

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Damian Buck- nutritionist/ L1 CrossFit trainer/ L1 Weightlifting coach

Team Ulysses


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