Fitness

Our Little Gym

It's been 2 years since we opened our doors. The support we've received from our community on a daily basis over the past 2 years is more than anything we could have ever imagined. This past Saturday, we celebrated this milestone by hosting a celebratory holi-versary party to share in our collective achievements through the year.

Community

Black Tusk Athletics was built to create a community of like-minded people; people who like to have fun, work hard, be better than they were the yesterday. This continues to hold true two years later. All the people we've met along the way who share this same mindset is a testament to this. We work hard everyday, we support each other everyday. With that being said, we'd like to share a few kind words from clients that have walked through our doors at some point in the last 2 years. Our hearts are full and we thank you all.
 

"Thank you for creating such a great gym! With Black Tusk turning two, I realized that I have consistently worked out at a gym for two years straight. I have never done that before. But beyond the actual fitness benefits, being disciplined and coming to workout, has helped with my overall discipline in many other aspects in my life. 
Thanks for doing what you guys do!" - S.M

"The hard work pays off. I lost over 20 pounds and 17 inches in my first 2 months and I quickly felt faster, stronger and more energetic at the gym. Anne has been really helpful for developing habits that are sustainable and focused on the long-term. I’m now (much to my surprise!) a nutrition convert, and I’m really grateful for Anne’s support as I developed healthier habits for the long-term." - J.C.

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I like the changes that I see in myself - confidence, strength, perseverance. I have more energy for my busy life and I regularly get on the floor now to play with my kids. I’m so grateful to have found this inspiring community that pushes me to be healthy and balanced and real." - A.B

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The Art Of Saying "No"

Exhausted. Over-committing. Tired.

You've had a long week, a close friend asks you to go for a drink and a bite on a Friday night. You really don't want to go but you agree anyways. You had plans to hit a workout on Saturday morning but the night went later than you anticipated and now you're exhausted. Should have said no to that drink but you committed.

Far too many times, we over-commit ourselves to things that we really don't want to do. Who suffers? You. We need time to do the things that we love to keep us mentally and physically happy, for the long run. This goes both ways. If you're tired and need a rest day, don't let the guilt of missing a training day force you into the gym. A rest day will give you that much needed energy so that you are able to hit the next one hard.

"But that's easier said than done". Right, so how do we actually make time for ourselves without feeling guilty about letting down your friends, family, etc.
 

Talk to someone you're close to and tell them you're feeling exhausted. Recognize you are saying yes to too many things. Have this person hold you accountable to making time for yourself.


Slow down your decision making. It's easy to say yes and back out later but that doesn't work well for either parties. Ask if you can think about it and get back them. Don't dwell on it though, make a decision. The sooner, the better. Deliver your decision.

 

If it's a no, don't be afraid to let them know why. Most of the time, people will understand that you need some "me" time.

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Having time carved out to improve yourself is important. If starting an training/nutrition program has always been something you've wanted to do but couldn't because you're already over-committing, now is the time to say no and start. Remember that self care is not selfish. 

Nutrition Coaching: Why is it Important?

We are asked at least once a week "what is more important: working out or eating well?" That is basically equivalent to the chicken or the egg conundrum because they are both important and hard for one to exist without the other.

Every person that walks through our doors is ready for a change; that is why you start working out, but eventually there may be a need for more because the exercise isn't quite enough to either offset the "bad diet" or to reach goals that have been set. Changing your work out habits can be challenging, but that is a once-a-day-decision. You mentally decide to go to the gym, you physically go to the gym and then done, check going to the gym off your list of "to-do's" for the day. Diet on the other hand is all about making better choices with what you decide to put in your mouth and that is a 24/7 job. That is why many people enlist the help of a Nutrition Coach. 

A Coach helps you figure out your WHAT (what the goal is: to lose weight, gain weight, maintain your weight but gain muscle) and then your WHY (why you want to achieve this goal). Whatever your goals are and reasons for them, your Nutrition Coach is there to help you achieve those goals through your diet. This week's newsletter comes in the form of a letter written to us by one of our nutrition clients and gives you some insight on what happens when you have a Nutrition Coach.

“Working with Anne was the dramatic reset that I needed to re-evaluate my relationship with food and nutrition. I finished my first year of law school feeling really lethargic, tired and self-conscious - I had gained more weight than I ever had in my life and the number of “wearable” clothes in my closet kept shrinking. I had been doing CrossFit on and off for over 5 years, seeing little results in my body apart from gaining muscle mass and building strength. I had always refused to focus on my nutrition, assuming that I exercised enough to burn the extra calories from sugary treats, takeout and alcohol. I also thought I was eating healthily and being body-positive, even though I was ignoring the signs that I was using food and alcohol to manage day-to-day stress. I realized that I was 100% dependent on sugar and caffeine for a boost of energy, and I was becoming more and more concerned about how my student social life revolved almost entirely around patio beers and late-night pizza. I felt really ready for a significant change in May 2018.

Focusing on my nutrition was a big adjustment - I had never tracked my food, thought about macros or calories or had anyone do basic measurements. Honestly, I maybe weighed myself once or twice a year! After a very uncomfortable 2 weeks of sugar withdrawal, I found a better rhythm where I was better able to focus on increasing my protein intake, drinking enough water, reducing my alcohol consumption and prioritizing whole foods. Nutrition coaching made a huge difference for me because it helped me become more mindful of stress eating and think about food as fuel for physical activity (rather than just pleasure). Within a month, I felt like I had re-adjusted my concept of what a “typical day” of eating should look like. Focusing on nutrition over the summer hasn’t been easy, but Anne was very supportive of striking the right balance so I could enjoy BBQs, weddings and social events with friends without feeling guilty or frustrated.

The hard work pays off, too. I lost over 20 pounds and 17 inches in my first 3 months and I quickly felt faster, stronger and more energetic at the gym. Sugar and alcohol feel much more manageable in my life, and Anne has been really helpful for developing habits that are sustainable and focused on the long-term. It’s a bizarre feeling when a wardrobe of work clothes - that was once too small - are now WAY too big, but it’s a clear sign that something is working. I’m now (much to my surprise!)  a nutrition convert, and I’m really grateful for Anne’s support this summer as I developed healthier habits for the long-term."

To provide a little back story, our nutrition client, is a law student and knew she needed to have better eating habits in place before entering her second year of law school. What better time to give nutrition coach a try than over entire summer. Her goals when we started were to lose fat, gain lean muscle and successfully complete a 10k run. During our 5 months together, she lost 29 lbs and 22 inches. She has been continuing on with maintaining her healthier eating habits without nutrition coaching now and we couldn't be happier for her. The entire premise around nutrition coaching (in our opinion) is to provide our clients with the knowledge and tools so that they are able to continue on without our help. Of course, we are here if you need but at the end of the day it is a very liberating experience to be able to do this yourself! 

Just know that everyone's goals, process and journey are different. Do what is right for you! If this is something you’ve been thinking about, book a free no-sweat intro to start the conversation!

5 Tips on Staying Motivated (What Motivates You? Part II)

If you've subscribed to us for a while now, you probably know that we've written quite a bit about motivation in the past. We've written about what gets us motivated (usually that is a need for a change) and we written about what keeps us motivated.

When we have a catalyst that spurs on excitement for making changes, it's easy to feel motivated. Here are 5 tips to help you stay motivated:
 

Have A Goal

Big or small, this goal should be challenging yet achievable. Attach a deadline to when you want to hit this goal. This will light a fire within you to stay on your routine. Goal setting the right way can be very effective, but goal setting the wrong way can set you back. If you need help with it, book a complimentary goal setting session with us here
 

Keep Track of Your Progress

What makes us keep those goals we set in our line of sight and to keep striving to achieve them? When we wade through all the warm and fuzzy reasons for working out, all the benefits and rewards, all the words that make it seem so nice and lovely to be in a place where working out is a part of your lifestyle, the only real and tangible motivator for most people is RESULTS. If you don't know where you started, you won't know how far you've come. It is important to check in with your goal progress. With every membership, our athletes have access to our workout tracking app that allows you track benchmark progress throughout your fitness journey.


Find a Training Partner/Group or Personal Trainer

Competition and camaraderie can be very powerful. Finding a person, group or personal trainer to train with keeps you accountable to your routine. When you find yourself feeling lazy or unmotivated, you'd be surprised of how an accountability partner can get you into the gym. Put yourself out there and get into a supportive environment.

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Try Something New

If your current "routine" isn't working for you, try something new. Pick up a new fitness hobby. Ideally something you've never done before. Ensure that you can commit enough time to it. Trying something once is great, but give it a fair chance. If you enjoy your regular routine, there are different exercises that can be just as effective and feel brand new.
 

Have Fun

If you're not having fun, you're fighting an uphill battle. Try to set yourself up for success when it comes to health and fitness. Yes it will be difficult, especially to start. Finding something enjoyable can make a world of difference. If it's new and feels intimidating, we suggest trying it at least once...never know, you might end up having a great time!


There will be times when you "fall off the wagon" and it can feel like you're so far gone, just know that you will always be further head than when you first made a change. It's never to late jump back on the saddle. 

If you need a nudge in the right direction, book a free no-sweat intro to talk to one of our coaches!