Author Archive: Margaret Hoffman

Everything you need to know about Carrageenan

If you’ve actually bought store bought almond or coconut milk, you might have seen an element called Carrageenan about the carton. This hard-to-articulate little chemical may be the cause I make my own personal homemade almond milk and homemade coconut milk, however it appears that there’s lots of distress as it pertains for this little known component.

The Bottomline

It might not be as bad as some places show, but there’s proof that it may be dangerous, particularly if eaten regularly.

Lots of people report responding badly with signs like digestive difficulties, skin rashes, along with other health issues.

The study is unstable on if it’s a carcinogen or not, but I’m yet to determine any study offering its health benefits. Your family prevents it because of this, particularly because it is simply employed for thickening products and doesn’t provide a healthy goal.

Where’s Carrageenan Discovered?

Whenever you begin reading labels, you’ll be surprised in the quantity of items which contain carrageenan! Many infant formulas do, in addition to many store bought milk alternatives. Several products, creamers and milk products also contain carrageenan.

What is Collagen? Ways Collagen Can Boost Your Health

You may identify it being an element within your favorite body cream or maybe observed products within the supplement section that feature it. But what exactly is collagen, precisely ­­— and just how could you include it into your lifetime?

If you are looking for what is collagen, here is a reasonable answer. Collagen is one of the most abundant protein within our systems, particularly Type1 collagen. It’s present in muscles, bones, skin, arteries, digestive tract and tendons. It’s what helps provide the outer skin power and flexibility, along side changing dead skin cells. As it pertains to the bones and muscles, in simplest terms, it’s the “glue” that helps contain the body together.

Your body’s collagen production normally starts to decelerate once we age. We are able to appreciate this degenerative process for symptoms of aging, for example lines, loose skin and joint problems because of weaker or reduced cartilage (hello, skeleton feet). Additional lifestyle factors — like eating a diet saturated in sugar, smoking and large quantities of sunlight exposure — also subscribe to wearing collagen levels. It’s been discovered that collagen-related illnesses most often occur from the mixture of both genetic problems, bad consumption of collagen-rich foods, nutritional deficiencies and digestive issues affecting manufacturing (activity) of collagen.

Fortunately, eating foods like bone broth can offer lots of this essential protein, and when you’re wondering what’s collagen advantageous to, I’m glad you asked.

What’s Collagen? Collagen Benefits

  1. Improves Health of Skin and Hair

Once we age, collagen production declines — it’s occurring while you read this! You’ll notice it actually: looser skin, more lines and less flexibility. Improving collagen levels might help the skin appear stronger, increase glow, and assist the skin cells keep reviving and fixing generally.

Double blind, placebo-controlled studies examining the ANTI AGING properties of collagen have discovered that 2.5–5 grams of collagen hydrolysate used among females aged 35–55 once daily for ten months significantly enhanced skin elasticity, skin water, transepidermal water damage (dryness) and skin roughness, all with little to no unwanted effects. This makes collagen among the greatest organic skincare materials available.

Collagen also reduces fat and stretchmarks. While skin loses its flexibility consequently of reduced collagen, there’s another complication: more visible fat. Since the skin has become thinner, fat becomes more apparent — no further hiding what’s occurring below the top. Enhancing your skin’s flexibility through collagen helps minimize that dimpling in your skin.

  1. Reduces Joint Problems and Deterioration

Maybe you have felt like you’ve got “skeleton thighs,” the types that experience extra rigid and hurt whenever you proceed? Yes, that’s probably a lack of collagen showing its ugly head. That’s because whenever we lose collagen, our muscles and structures begin going with less simplicity, resulting in stiffness, swollen joints and much more.

Using its solution-like, easy composition that addresses and keeps our bones together, collagen we can slip and proceed without pain. Think about consuming more collagen like greasing a creaky door hinge: It will help your bones move easier, reduces discomfort frequently related to aging as well as reduces the chance of joint damage. It’s not surprising then that the current research actually discovered that collagen is an efficient therapy for managing arthritis and other pain and problems.

Scientists at Harvard’s Beth Israel Deaconess Medical Center in Boston discovered that supplementing with type-2 collagen served individuals struggling with arthritis rheumatoid find respite from unpleasant symptoms by reducing swelling in sore joints. Another study released within the International Journal of Medical Sciences unearthed that individuals with arthritis pain treated with type-2 collagen present significant improvements in activities, for example walking upstairs, ascending or asleep, along with a general development within their standard of living.

STAYING HEALTHY

WHY IT IS IMPORTANT

Keeping healthy physically might help you remain healthy emotionally too. If you should be eating the best food and keeping fit, the body is going to be powerful and assist you to handle tension as well as fight disease.

Eating well and training frequently when you are an adolescent will even assist you remain in a healthy body later in life. Some people living in Barcelona often face health issues.

Receiving normal rest is another vital method to remain healthy. Having late evenings may keep you feeling exhausted 24 hours later. It may be hard, but attempt to have atleast 8 hours sleep each night.

Eating and drinking the best things

It may be difficult to maintain a healthier diet. Particularly when there is a temptation to consume desserts and unhealthy foods. However itis very important to obtain a balance in what you eat of the best quantity of each food group.

A balanced diet also includes products. The body must keep moist to maintain healthy. But consider everything you drink. Coffee and sugary drinks:

May cause mood swings

affect your energy, feeling active before a “sugar low” wherever you might feel tired and grumpy

Could make you placed on weight when you have a lot of sugar

Can provide you sleep problems when you have them through the night.

It is best to drink water and organic juices which do not have lots of sugar.

Learn more at http://www.poligrafo.com.es.

Benefits of a Beauty Saloon

The easiest way to relax following a long and stressful time is at a salon. Therefore, why don’t you treat yourself and revel in the advantages an expert salon offers. Whether you go to a salon to get a refreshing facial or various other beauty treatments, it’ll assist you to relax, appreciate and enjoy your lifetime.

The experts in the salon won’t just help you to get a great skin, but will even provide you with some suggestions about how to look after that person and general body in the home. Basically stated, beauty salons are areas where you are able to relax and appreciate since you may be treated like a royalty. There’s a broad selection of beauty treatments you are able to obtain as well as the advantages of each are large. Take a look at a few of the most significant advantages of visiting a Singapore Beauty Salon regularly.

Be Current Using The Current Developments – By regularly visiting a salon, you’ll maintain contact with designers who are able to let you know concerning the latest developments in hairstyles. Hair developments and methods are continually changing and beauty salons have hair stylists that are dedicated to their occupation and follow every new development. That is excellent because you could be sure your hairstylist is upto-day with new practices and methods, hence will have the ability to reduce and design your own hair based on see your face shape.

Skincare Professionals – Perhaps this is actually the most significant advantage of all since no body really wants to possess a poor skin with acne. A trusted salon should have people that are professionals in skincare to be able to offer its customers using the best and many effective solutions. Using the aid of the most recent technologies, techniques, and goods, you’ll get the best of support that’ll create the skin glow.

Clear and Gentle Hands – Beauty salons also provide manicurists who are able to assist you to keep both hands soft and beautiful. Manicure can be achieved in the home, however the end result isn’t just like may be the situation using the manicure you receive in beauty salons. Why? Since in the home that you don’t possess the same professional resources and products.

Today, contemporary and professional beauty salons provide a fantastic selection of companies to be able to maintain the body, face-to foot, seeking beautiful and healthy. Therefore, why don’t you refresh you skin and go to a salon. Treat yourself at least one time every fourteen days and revel in your healthy body, silky smooth skin and soft hands.

A Low Carb Diet Meal Plan and Menu That Can Save Your Life

A low carb diet is just a diet that limits carbohydrates, for example those present in sweet foods, dinner and bread. It’s saturated in protein, fat and healthy vegetables.

There are lots of various kinds of low carb diets, and reports demonstrate that they’ll cause weight reduction and improve health.

This can be a comprehensive food plan to get a low carb diet. Things to eat, things to prevent along with a test low carb menu for 1 week.

A Low Carb Diet Meal Plan

What foods you need to eat depends upon a couple of things, including how healthy you’re, just how much you exercise and just how much weight-you need to lose. You definitely read low carb cookbook here.

Consider all this like a basic principle, not a thing written in stone.

The Fundamentals

Eat: Meat, seafood, eggs, greens, fruit, nuts, seeds, high fat milk, fats, healthy oils and perhaps even some tubers and low-gluten grains.

Don’t Eat: Sugar, HFCS, grain, seed oils, transfats, “diet” and low fat products and packaged foods.

Foods to Prevent

Overweight Man Eating Cake

You need to prevent these 7 meals, so as of significance:

Sugar: sodas, fresh fruit juices, agave, chocolate, icecream and many more.

Gluten Grains: Grain, spelt, barley and rye. Includes breads and vegetables.

Transfats: “Hydrogenated” or “partially hydrogenated” oils.

Water filters and their use

In the filtering water, there are no metals, toxic and another dangerous microorganism. So the water is fresh and pure for drinking. Here you will find the real difference between zero water vs. brita.

Some people like to drink filtered water than the tap water. There are many reasons for which people like to have a filter on the counter top of the kitchen. There is no risk of health hazard by drinking filtered water.

The function of water filter is to make water free from dangerous particles or contaminants. The system could affect the taste of water. This is also dangerous for health. There are lots of filters in the market. Among them two filters are most famous- one is the ZeroWater, and the other is Brita.

The reason to choose a water filter is to get pure water. The sciences are different, but the aim is the same. In Brita, there is an ion resin and carbon filter that can remove cadmium, chlorine, lead, zinc, and mercury. Zero water is a little bit different filtration system. It uses five steps filtration system.

Each stage has different features. In the first step, there is an active carbon that removes chlorine. The next one is the ion exchange step that eliminates dissolved metals like Aluminum and Zinc.

The remaining three stages remove other impurities from water. The aims of these filters are the same, to provide safe drinking water but using different methods their tastes may change.

 

Do weight loss pills Works

It’s usually safe to believe that any supplement encouraging weight reduction is, at best, a trick. Or at worst, dangerous.

Therefore it’s no surprise that visitors were amazed whenever we noted that obesity expert Spencer Nadolsky, D.O., employs appetite suppressants to assist his people shed lbs. Phenq results are simply amazing and reliable.

Because it works out, the Meals and Drug Administration has accepted four prescription drugs for weight reduction within the last 3 years: Qsymia, Belviq, Contrave, and Saxenda.

If you’re seeking to cut off the previous few pounds, these medications aren’t for you. They’re recommended just for people whose body mass indices place them strongly within the “overweight” or “obese” groups.

The medicines focus on receptors inside your mind to dull your appetite. They tackle the most obvious, but often ignored, issue that maintains lots of people fat: Real hunger.

“Most people fail at slimming down,” says Dr. Nadolsky. “They fail because they can’t adhere to it long haul, along with a large amount of that’s related to hunger.”

Having body fat in your body can interrupt the hunger signals inside your mind, he says, so you feel hungrier than others do.

The supplements aren’t magic: You still need to eat right and exercise to reduce weight in it. They simply avoid you from feeling hungry and unhappy as you reduce, making the work more lasting, he says.

Accelerate muscle growth with BioMuscle XR

BioMuscle XR is a dietary supplement that claims to have nutritional properties and powerful ingredients that can accelerate muscle growth and maximize your gains from workouts. The brand promises to be composed of a completely natural formula without any fillers. The key ingredients in its composition are told to include amino acids that are essential to rebuild muscles after working out like L-arginine and L-citrulline.

How does it work?

Bio MuscleXR credits its effectiveness to three of its key active ingredients. Namely, L-citrulline, L-norvaline and L-arginine. These amino acids have a crucial and pivotal role to play in your body and improve various aspects of your health like strength and muscle gains. For example, L-citrulline, is rumored to increase the production of nitric oxide that widens the blood vessels in your body and allows better flow of nutrient and blood to your muscles. L-arginine is another critical amino acid that is used by the body to make protein. The major source of this amino acid is from dietary sources like red meat. It is also considered to work in similar ways to L-citrulline, widening the blood vessels by increasing the production of nitrogen oxide. An extensive description of L-norvaline is not provided by the manufacturers of Bio Muscle XR but they have simply stated that it aids in building of lean muscles.
Whether this supplement will work or not is not guaranteed. However, a free trial is available for you to try and see if it works.

Drinking Something Healthy Other Than Soda

When thinking about what to drink instead of soda one need not look to far. The first obvious choice would be to increases one’s water intake. It is highly recommended that a person drink no less than 2 liters of water a day. Not only would you have more energy, water is a natural headache and fatigue reliever, Your skin would much smoother while also having a glowing complexion, Hair strength is also greatly improved, dandruff is highly uncommon in people that tend to stay hydrated, toxins in your body are excreted through your urine and it is also said that hydration is a key factor in emotion stability.

It is no joke that after all a human brain is 90 % water; while the body is 70%.  Not only this but water helps regulate your digestive system, makes sure your immune system is also working perfectly, prevents cramps and sprains by making you’re your joints are well-lubricated.  There are certain signs one must always be on the lookout for which point towards the dehydration of the body. The first sign being that the color of your urine is dark yellow, the darker it is the worse the need for hydration.

Another sign is a reduction is urine output moreover dry skin and wrinkles are also highlight the body’s need for water, it can also result in an unhealthy appetite and can promote weight gain. A simple trick would be to always keep a water bottle with you with the aim of drinking at regular intervals even if one isn’t necessarily thirsty.

List of the best pore minimizing products

In this day and age there is no shortage of products that can help you get that desired look you’ve been craving for but the problem is choosing what to use. Using the wrong products would not only have no effect but they could also worsen the problem at hand not to mention how expensive beauty products are now a days. The following is a list of the best pore minimizing products that won’t break the bank. Check them here.

Getting ready for a hot date or a night out with your friends and what something that will give your looks the boost they need for the night then look no further DR. BRANDT SKINCARE PORES NO MORE PORE REFINER PRIMER is just the product you want. It blurs fine lines, refines pores and gives your skin a matt shine and only costs $28.

Another great product is PETER THOMAS ROTH THERAPEUTIC SULFUR MASQUE ACNE TREATMENT MASQUE ($27). This sulphur mask is famous for its ability to give your pores a nice deep cleaning. The maximum strength formula goes deep into your pores and sucks excess oil, dead skin cells and other impurities. It is for all types of skin and even fights off acne, blemishes, dullness and uneven texture.

Using toner often helps in cleansing the skin of any impurities that may be there.  The ORIGINS ZERO OIL PORE PURIFYING TONER ($22) is formulated to clog pores and fight off excess oil without over-drying your skin.

Weight Loss results with Phen375 and after effects

Phen375 contains some most capable fat burning ingredients that were never used in the weight reduction industry. These ingredients make it less demanding for the body to burn any existing fat. Further, this medicine has the capability to work without making any harm to the muscles and different organs of the body. This drug additionally fasts the metabolic procedure. The metabolic procedure keeps the organs dynamic for quite a while and consumes additional fats.

When acquired some information about this pharmaceutical from the general population, the reaction of the general population was very positive. Individuals lost two or three kilograms in a couple of weeks. People said that weight loss results with phen375 and after effects really shocked them as these were out of the expectations. But they were more curious on how do you take Phen375 Further many people said that when they began utilizing this medication they were not of the results and after effects but their doubts finished when their body started coming in shape after few days and sometimes after few weeks.

The best individuals are the individuals who don’t intend to lose the weight over nightly. To my point of view, those people can lose the weight more efficiently. Till date not individual has been seen who had lost his weight by simply having the medicine and ignoring other factors. Instead, those people who had been maintaining a strategic relationship with eating routine, exercise and medicine lose their weight more quickly and live a very happy life even after losing the weight.

Stomach specialist

Stomach specialist is also known as Gastroenterologist. Major hospitals now have a dedicated department for the patients of stomach diseases. These patients have different types of diseases regarding the digestive system.

A Gastroenterologist is a highly qualified physician. He has to go through many different courses and tests to become a Gastroenterologist. A Gastroenterologist would be having qualifications MD, DM(gastro) or MD, DNB(gastro). These qualifications are not an easy to get. They require a lot of hard work.

If we talk about the availability of a Gastroenterologist around the globe, then we will come to know that most of them are settled in the Asia and Africa specifically. The reason behind this settlement is that the quality of food in these two regions is worst. If we talk about America and Australia, then we will come to know that the food quality is quite high and very less amount of artificial food is used in those regions.

According to a research, almost 80 percent of the patients who visit the hospitals frequently are disturbed by their stomach. Further, the disturbance in the stomach is the root cause of other diseases. As it is a very famous saying the “Constipation is the mother of all diseases”. This saying is exactly the true as of today’s scenario. Constipation is one of the diseases which is widely spread in the world and many causalities have been caused due to this disease. So if you are having any issue regarding stomach or digestion do visit a Gastroenterologist urgently.

Signs that your loved one is in a drug problem

No one is immune to drug addiction. This is a disease that does not differentiate between people. Poor, rich, young, old, anyone can fall into this trap and the worst part is that it is not just the drug addicts that suffer; it negatively affects all those around them. So before things get out of hand, you need to keep an eye on the signs that could insinuate a drug addiction in your loved one. This could potentially save the life of the drug abuser and also save other people from suffering.
The following is a list of some common signs that could suggest the drug addiction and the need for rehabilitation:

  • Constant health problems,
  • Mental weakness as the drug abuser is likely to suffer from mental fog,
  • Mood swings,
  • Poor hygiene with neglected appearance,
  • Problems at work or school,
  • Restlessness,
  • Love for solitude,
  • Negligence of relationships, career or responsibilities,
  • Despite all problems, an inability to quit using a drug.

If you find such signs and symptoms in a person around you, there may be a high chance of drug addiction.  And it is better to act fast and promptly. Delay in action may just prove to be too late, as drug addiction could cause the addict to commit suicide, overdose or potentially make bad irreversible life choices. You may also require professional help to save the individual for his/her addiction. For the reason you should contact the top drug and alcohol rehab centers centers in your locality.

Best drip coffee maker brand

Thinking of any product to buy, looks quite difficult these days as numerous brands have existed in the market. These brands offer a different type of products in different price range and with different specifications. Further, the online shopping has caused much ease to the customers as they just sit at home and within days they get their desired product at the doorstep.

Coming towards the brands of drip coffee makers we see a lot of variety in the market too. The market is full of dissimilar products. Company’s by keeping in view the interest and ease of customers have started developing products.

Currently, bonavita is one of the best drip coffee maker brand in the world. It has gained this status by working on the goods to make them user-friendly. Almost all the bonavita’s products are easy to operate and are quite durable. Even few users said that they have dropped the bonavita’s drip coffee maker from the waist length but ironically it survived and no issue was found in the coffee maker.

With just the push of a single button the drip coffee maker starts and stops. Its body and inner is made up of stainless steel that even makes your coffee stay very hot for a long time. The drip coffee maker of bonavita comes with Powerful and precise 1500-watt heater that helps to maintains optimal brewing temperature of 195 Degree-205 Degree F (91 Degree-96 Degree C).

So for a long-term domestic and office use, this brand is highly recommended.

Tips for white teeth

There can be a number of reasons behind teeth turning yellow. Excessive intake of cigarettes and coffee can lead to the development of stains on teeth which are really unattractive and undesirable. You can make your face pretty with makeup and camera filters, but there are only a few things that you can do about your pale teeth. Here are a few tips that can help you deal with your yellow teeth at home.

white teeth

  • Always brush after having a meal. It may be difficult because you do not always have a brush with you; especially when you are at work or having dinner with friends. But, you can always rinse your mouth with lots of water, so no food particle remains intact with your teeth.
  • Baking soda and hydrogen peroxide are antibacterial agents. A good oral mouth rinse with a mixture of both can keep your mouth germ free. Also, the bleaching properties of baking soda whiten the teeth and help to remove plaque from teeth.
  • Coconut oil is a natural teeth whitener. You just have to apply coconut oil to the teeth after brushing at night. You will see tremendously surprising results after a few days.
  • Apple cider vinegar is a natural antibiotic and a gum cleanser. When you use apple cider vinegar in routine, you can get rid of all the stubborn stains. It also works on smoker teeth.
  • Orange peels or lemon peels are also helpful in getting rid of pale teeth. They have beneficial acids that work on the plaque and but do not use the peels for a long time as they can wear away the enamel on teeth.

For further information and awareness, you can visit TwentyTooth’s Dental Blog it is a Singapore based company and learn more about dental hygiene.

5 Home Remedies for Acne

acne-treatmentYour skin protects you from all the harmful environmental factors and keeps you together. You look pretty with a flawless and shiny skin. It is the worst day when a small pimple pops up on the tip of your nose or your cheek. There are no obvious reasons for acne, but there are ways to treat it. Not everyone wants to try medication and use different ointments on their skin which is why they prefer home remedies. Home remedies for acne treatment are less cruel to the skin, and they have the least side effects.

Following are five best home remedies for acne. We hope they can be of help to you in dealing with unwanted acne.

  1. Apple cider vinegar

Apple cider vinegar is a powerhouse of treating acne. Most of us have a bottle of apple cider in your refrigerators which we often use in cooking. You can apply it on the affected area with the help of cotton. It dries up the excess oil and makes it impossible for bacteria to survive.

  1. Milk and honey

Dairy products are often referred as a leading cause of acne, but it turns out they can solve the issue as well. Mix one tablespoon of honey with milk or yogurt and blend them until thick paste forms. Apply the paste on skin and leave it to dry. Rinse later. Repeat the process once in a while to avoid development of acne.

  1. Egg whites

Eggs are an affordable way of solving acne issues. Apply egg whites on your skin and let it dry. It will also fade away the scars and prevent the development of pimples.

  1. Tea tree oil

Tea tree oil can be effective in treating acne. You can apply it with the help of a cotton ball and let it dry. It will absorb into the skin and kill bacteria that lead to acne.

  1. Banana peel

Rub a banana peel on your skin for a few minutes and cover all the affected areas. Repeat the process thrice a week to get a flawless skin.

Home remedies are easy to use and handy. It takes no time in making a homemade paste or gel to resolve acne issues, and yes they are economical.

ABC’s of a CrossFit today

ABC's of a CrossFit today

CrossFit’s everywhere, even in our commercials. One in particular is not only present in magazines but has also a huge presence online, so if you’re around those who like to work out, you may have heard them mention that a Cross Fit, so called box, or in other words gym, has just appeared at the corner of the street.  So what is it all about?

According to Staci, who is not only a CrossFit Level 1 Trainer but also a participant and the first addition to the Fitness Team who happens to agree with me, it’s practically been impossible to track down an online version of ‘how to start with CrossFit’ that hasn’t been on the verge of leaning in one direction or the other. As if that wasn’t the only downside – the comment section happens to be just as negative, which brings me to the point: Why not write our own CrossFit resource guide and figure out for ourselves what CrossFit means and what’s in it for us. Of course to avoid the boredom if you’re not a CrossFit type, feel free to check back on Monday and continue with your snobbish activities. However, if you already happen to be into CrossFit, then this article will not come to you as a surprise.

Introduction to CrossFit

It’s not only about movements, your physical well-being or cardiovascular fitness. It’s a lot more. It’s a training philosophy for life or in other words it builds you up, and not just one part of your body but all of it! It’ll prepare you for anything!

CrossFit is not there to advertise the gym or zumba classes, but on the contrary, it’s there to build you up and show you all that you can be.

CrossFit is for anyone

This may be an understatement but should you be a committed individual even if you’re lacking experience, then this is the place for you and it starts with you. What that means is that there’re some workouts prescribed in particular for the vast majority who seems to be dependent on the CrossFit. They’re the same for everyone. Let’s say you can’t do squats with 135 pounds but you can do squats with 45 pounds, then let that be your beginning. If for some reasons you can’t make that goal, then there’s a solution for that too and if that doesn’t seem to work for you, it can be reduced. However, remember that the strength and experience will work your way to the top and hopefully, at one stage, manage to do the workouts as prescribed.

Is CrossFit really for everyone?

  1. Beginners to weight training – With a personal trainer, anything can be achieved and there’s no better place then CrossFit to do it. It doesn’t require previous experience on machines, but it may require that you have a couch (will be briefly explained why further in the text)
  2. People looking for support and community – A close-knit community is what makes the whole experience fun! You’re not just a number or an investment, you’re also a human with human needs and desires and that’s how they see you.
  3. Fitness fanatics – Can you do too much of it? Showing up in the gym twice a day is definitely a sign of addiction.
  4. Masochists – Give your 100% effort to finish a workout, even if it’s painful and means exhausting yourself as the reward lies in the least amount of time needed to finish a work-out.
  5. Former athletes – All workouts require that you do your exercises in a certain amount of time or you can challenge yourself and go as far as to see how many repetitions of one exercise you can do. In case you turn out to be a dedicated type then feel free to watch nationwide competitions and find something for yourself.

So what if you’re among those who don’t find CrossFit as beneficial? You surely still can enjoy it!

  1. Specialists – The standard CrossFit schedule is not intended to specialize in a certain area, therefore if you want to be good at a particular activity, don’t forget to foucus on that area.
  2. Sport-specific athletes – Finding a coach could be a plus. Every sport requires certain movements for specific muscles and you’re to train you train your muscles. It can mean CrossFit training along with other sport work outs.
  3. Solo trainers – is exactly what it says: CrossFit is not intended to be performed alone, therefore prepare yourself for team work.

How dangerous is it?

This is not a type of question that requires an answer. Of course it can be dangerous

1). When you’re told to perform or repeat certain exercises faster than you can bear, and there’s no one around to keep an eye on you, it’s dangerous. Improper form when exercising can lead to an injury. Again, if there isn’t a professional close by to monitor you exercising, then it can lead to a danger.

2). CrossFit is popular among certain circles of people. By pushing themselves beyond their personal limitations for whatever reason, they often risk pushing themselves beyond what they can handle. My first CrossFit experience made me sick on the inside because I wanted to do so much better and last year I went to such great lengths and crancked out 100 pull ups quickly and the result as you can imagine, has been devastating: I wasn’t able to straighten up for weeks.

3). Then there is rhabdomyolysis. It’s a rare medical condition which happens after people have pushed themselves too hard, too much or too fast which leads to their fiber break down and is then released into the bloodstream, poisoning the kidneys. More about this condition can be read in the previous link. This is the condition that primarily occurs with male ex athletes, who may have had a break in practicing and then come back, trying to prove with higher intensity that nothing had changed, which their bodies can’t handle.

CrossFit’s behaviour to go further, higher and harder can lead to some serious injuries unless you can coach yourself or there’s a coach nearby, to keep an eye on you. However, these issues are not the faults of the CrossFit system but we’re all entitled to believe the opposite, should that be our doubt.

In case you still want to join a CrossFit class….

Every gym will open up their door for you and let you be a part of the crowd. They may even offer you a free class to start with. What you need to know about the structure of their classes is the following:

Introduction class – It’s for those who have never been to a CrossFit class before. You may start with an overview and some basic body weight movement workouts for free and then the talk about joining will follow up.

On ramp/Elements – It’s a must if you’re considering joining the CrossFit workouts on a regular basis. It’s a basis for the nine foundational movements of CrossFit and will teach you more about paper work. Regardless of whether you think that you’re in a perfect shape, these are worth the time and money as there’s a pair of trained set of eyes watching your every move.

Regular classes – It’s a 45 minutes to an hour class. All the participants start at the same time and are being pushed and encouraged by their instructors and other participants.

Some CrossFit gyms will have their classes divided into more than one section:

  1. Dynamic warm up – This is to do with the functional movements (such as jumps and push-ups and other similar exercises) for the day and not jogging on the treadmill.
  2. Skill/Strength work – These involve squats or deadlifts or simply working on certain skills, trying to improve them, such as one-legged squats or muscle ups
  3. WOD –  This is the main workout where you will be asked to do some quick reps or there will be limit of another kind, for instance, you may be repeat certain exercises as many times as you can.
  4. Cool down and stretching – An individual or team activity.

Find your way to the CrossFit Gym

If you’re living in a city, the chances are, there will be more than one CrossFit gym nearby. However, your main focus should not be on the proximity of the gym but rather on the community and your coach, two of the greatest components you should consider when choosing a CrossFit gym to join.

Put your priorities in the right order: An exeperienced and competent coach comes first. A CrossFit website should provide more information on who the coaches are, as well as show publicly how experienced they are and what certifications they have got.

A quick insight of what you should look for in coaches:

  1. CrossFit Level 1 – You should look for an ANSI-accredited certification.  It’s a successfully passed 2 day course. The focus here is on movements and that is what they teach you. There’s no mentioning of how to deal with certain or common injuries.
  2. CrossFit Level 2 – This level is to do with in-depth training on how to coach.
  3. Specialty Seminars – It’s a course on specific topics like gymnastics or running. It usually lasts a day or two.

More and more CrossFit gyms are emerging each day and because the popularity is growing, make sure you check who your coaches are… as you don’t want to your money and time.

Programming is another thing one shouldn’t take lightly. Every CrossFit gym’s website should provide footage of the workouts they did that day. Look carefully over this and pay attention at what they typically do. A variety in exercises is what you actually want to see, in order to be persuaded to visit that certain gym.

Lastly, don’t forget that most CrossFits will offer you to attend your first class for free. Sometimes it’s worth trying out more than one CrossFit gym before making up your mind. What you want to see in order to stay is how supportive the community and coaches are, how welcome they made you feel.

Remember, most CrossFits will let you attend one class for free.  If you have a few in your area, try out each of them once before making your decision.  Go to each of them, and make note of the other members there – are they supportive of each other? Did they introduce themselves and welcome you?  Were the coaches nice and hands-on with their advice during the workout?  If you’ve been reading Nerd Fitness, you know how important a good community can be for success.  CrossFit gyms are no different. They’re just as important.

Every day, CrossFit.com puts out the a workout of the day (or WOD), which can be done at home, in a commercial gym, or in a CrossFit gym. 

Every CrossFit gym will put out their own WOD as well, which can be different from the CrossFit.com site – if you happen to find a local CrossFit site that you enjoy but don’t attend fulltime, it’s more than okay to follow their workouts.

The best news about this is the workouts are posted free of charge to anybody that is interested in doing them.  There is even a site dedicated to scaling the workout posted on CrossFit.com to account for different abilities. CrossFits are often prohibitively expensive, so if you love CrossFit but are looking to save money, you can follow along at home or in your office gym provided they have the right equipment.

Many times, you’ll run into situations where you can’t complete a particular workout because you don’t have the right equipment – do the best you can with what’s available to you, and keep track of how you made your modification for tracking purposes.

The (not so common) downside to CrossFit gyms:

  1. You’re on your own and no one’s there to check on you or your form so if you start

alone at home without a professional supervision, chances are you will hurt yourself with the amounts of weights you’re forcing yourself to work with.

  1. You get no support when you’re doing at home on your own. When there’re people cheering for you, the impacts of your workouts will reach its top.
  2. You haven’t got the right equipment. Working alone at home will not provide you with all the necessary equipment, which is not cheap to purchase to start with.
  3. You will want to have the right equipment! It might not always cost a fortune but it sure isn’t cheap.

Give it a try

 Cindy, a benchmark workout is a simple bodyweight circuit that can be done pretty much everywhere and is my personal favourite. All you need is a pullup bar. It consists of the following parts:

20 minutes of as many rounds as possible (AMRAPS), 5 pullups, 10 pushups
and 15 squats. To look at each one individually, we’ll go over them in the order:

5 Pullups – Regular or bunded pullups, jumping or chair assisted pullups,you’re allowed to kip these. If you don’t have a pullup bar, then do bodyweight rows.

10 pushups – if the standard CrossFit pushups are too much for you to handle, then you can replace them with knee pushups or wall pushups.

15 squat – basic weightless air squats

Other variations for beginner athletes can be found in the examples below:

AMRAP 20min:
3 Pull-ups
6 Push-ups
9 Squats
AMRAP 12min
5 Pull-ups
10 Push-ups
15 Squats
AMRAP 12 min
1 Pull-ups
4 Push-ups
7 Squats
AMRAP 10 min
1 Pullup
4 Push-ups
7 Squats

Should you find these too easy to follow, go faster. The benefits of this workout, besides gaining strength are also metabolic conditioning so doing it harder isn’t the focus here. Should you be interested to try out other benchmarks as well.

Sound too easy? Go faster. While you are getting strength benefits from this workout, the goal of this workout is more metabolic conditioning, so making the movements harder (like switching to divebomber pushups) isn’t something you would want to do here.  You can find some of the other benchmark workouts.

Questions and answers

Why isn’t it cheaper? CrossFit classes are intended to be within a group and not individual. Compare it with yoga classes. Even they cost $10-20 each because there’s a coach teaching each class.

When I want to workout in addition to my CrossFit classes, do I need to pay for a separate gym membership? In most cases yes since they’re group classes.  However, you may come across “open gym” hours – but a lot of them are closed for use 5am-11pm just like many local commercial gyms.

Is Paleo  a must when I do CrossFit?  Not at all, although Paleo diet is highly recommended by CrossFit and it’s not uncommon for CrossFits to have Paleo challenges – but it’s not a must.

Is kipping pull up cheating? A kipping pull up is a type of pullups where you swing your body and get it to the bar.  It’s far from cheating because it’s supposed to be different from a deadhang pullup exercise. A deadhang pullup workout doesn’t allow kipping.

Can you lose weight with CrossFit? With a proper diet and the right amount of exercise, yes.  A combination of healthy diet and CrossFit training will certainly make you look prettier, get stronger, and feel better within a short period of time.

Why are some of CrossFit exercises named after girls’ names? The so called “benchmark workouts” are usually named after girls (or heroes – fallen military personnel) because: “…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003).

The list of the ladies’ workouts can be checked easily

Positives and Negatives of the CrossFit

Positives include:

  1. A bond with your community. As opposed to the commercial gym, here you will get to know people from your box on a deeper personal level since most CrosFit gyms organise outings where people can get to know each other better.
  2. Coaching and support – 2 in 1. In contrast to the commercial gym, CrossFit gyms involve 1: 1 training during all work-outs which instantly means better workout quality.
  3. When you’re not there, people call to ask where you’ve been. It’s something that never happens when you’re in a commercial gym you don’t show up for a session with your overpaid trainer.
  4. Levelling up. You can notice constant improvement because you can track how much lifting you can do.  You follow your own pace until you reach the point where you can perform the workouts as prescribed.
  5. Humbling yet lifting up your spirit. You may end up with lying on your back, but when you finish a workout faster there’s surely a priceless sense of accomplishment.
  6. Isn’t it extraordinary how well we perform when there’s support and cheering?
  7. CrossFit is especially ideal for women. There’re loads of women out there who would never get off the treadmill to do strength exercise. However, there’re loads of surprises too as they discover where their inner passion lies and that they can go further from there.
  8. An opportunity for former athletes to compete with the others. CrossFit makes the highschool dream of competing last longer… by opening door to a healthy rivalry.
  9. You get to know yourself.  CrossFit can teach you a lot of things: how to press harder and push further when you feel like you’re ready to give up.
  10. It’s not just about ‘hot bodies’, it’s also about building good muscular endurance. CrossFit females rock! In addition, in only few months’ time at CrossFit gym, you’ll walk out ready to face pretty much any athletic challenge.

Negatives include:

  1. Nothing that you’re good at in particular. You get good at a lot of things, but not at one particular thing. To achieve that, finding a sport specific coach would be the best way to go .
  2. Zero level of consistency. It’s kind of hard to track the progress when you never repeat the same workouts. You may have overdone it with a certain workout and as a result are currently unavailable to continue with another one because of your stretched muscles.
  3. Weird programming. Not all of the CrossFit workouts are great. Some may call for perfect form in order to be performed with success, which additionally may lead to unnecessary injuries.
  1. The cost of a CrossFit vs. Commercial gym. Crossfit boxes are generally double the price of a commercial gym (or more),. This only involves the group classes, not use of the facilities at any other times.
  2. Unprofessional coaches. In order to avoid unnecessary, sometimes nasty injuries, make sure you choose your coach wisely.
  3. Time-limited reps. It’s all about finishing quicker. Not something that coach can change, so still an unresolved issue.
  4. When you talk in a language nobody understands. Sometimes talking to a CrossFitter is like talking to someone who doesn’t speak English. It’s not uncommon for CrossFitters to forget that the outside world may not understand everything they mention… regardless of how emotional they are.
  5. The risk of getting addicted! Whether you see this is as an advantage or disadvantage, it will soon become the only stuff you do or talk about. Since you’ll be spending the majority of your time within your CrossFit community, you may as well consider them a part of the family.
  6. CrossFitters and Kool-aid. It’s no secret that CrossFits can brag about pretty much everything…. However, keep in mind that most of these comments are not realistic ones. No one can do it all and we all need the loving support of the community.

More on CrossFit

Let’s say you’re new to CrossFit and this this Anti-Crossfit timeline ) won’t help at all but some others, you might find more helpful. Some people enjoy it, others don’t. The forum addicts may post both positive and negative comments but don’t forget that a handful of these comments do not necessarily represent the majority and creates the stereotype. This T-Nation article talks about some of the disadvantages of CrossFit.

Conclusion

Staci, a Crossfit fan and a CrossFit Level 1 certified Trainer: Crossfit can be awesome, fun, sociable and opens a door to a completely new world you never knew was out there… Some of my struggles revolve around my workout plans because with CrossFit, you can never tell what’s to come next. That’s when I see the importance of my coach. Is it successful? When it comes to losing weight or getting in shape, there’s no magic pill for that. As with everything else, you will reap what you have sown.

Steve, a non-CrossFiter: It’s there for everyone to try it out. To begin with it, is free. It’s something that’s not for me and that’s not a problem. Those who think it’s safe are free to try it out for themselves. If you find it affordable, safe and the supportive gym environment community something you want in your life, don’t worry – I’ll still like you.        If you decide it isn’t for you – that’s okay!  I’ll admit that CrossFit isn’t for me and I have no intentions on ever joining a CrossFit gym, but I don’t have any problems with others doing it if they enjoy it and they’re safe.

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