Fitness

Staying Active While on Holidays

When our athletes go away on holidays for a week or two, we're often asked what they can do to stay active while vacationing. Sure, some of you reading this will have absolutely no interest in working out while you're away, some of you intend on walking well over 20km a day on your holidays but some of you may have a bunch of beach or poolside lounging lined up and would like some ideas on how to stay active with no gym or limited equipment access.

We often overlook using our own bodies as resistance and think that we need equipment or machines to get a tough workout in. If you are staying at an Airbnb while on holidays, it's pretty unlikely that you will take time out of your vacation to drive to a gym, spend an hour working out, then trek back to shower and get ready (that's an easy 2-3 hours taken out of your day). So here are some tips on how to get a quick and dirty workout in, with minimal equipment:

1) Always have a time parameter; when there is a time domain, the intensity of the workout increases which means that your heart rate will increase! You don't want to be spending more time than necessary working out, so why not be efficient.
2) Use your body (or a pair of dumbbells); you don't always need a barbell. A few movements we gravitate towards when there are space restrictions include (but not limited to) lunges, push ups, sit ups, squats, burpees, mountain climbers. Movements that are static can be made dynamic, like jump lunges, jump squats and even clap push-ups. If there are dumbbells where you are staying, turn your squats into thrusters or your plank holds into renegade rows to make the movements extra spicy. Access to a running path? Running can easily be incorporated into your holiday workout
3) Mix it up and be creative; there is no right or wrong when it comes to holiday workouts. Try to incorporate a pushing, pulling and squatting motion into each workout and change up your rep schemes. You are just staying active so have some fun with it!

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Here are a few workouts that we've actually done on a beach, in a hotel or even in a backyard. Bear in mind, all of these work outs are intended to be done as fast as you can.


WOD 1

5 Rounds:
10 Pike Presses
10 Squats
10 Burpees
10 Sit-ups
10 Jump Lunges

WOD 2

2 Rounds:
50 Mountain climbers
40 Situps
30 Burpees
20 Push-ups
10 Jump Squats

WOD 3

8 Rounds of:
8 Pistol Squats (4 each side)
8 Push-ups

WOD 4

Run 1 mile
*10 jump squats at the top of every
minute until 1 mile is complete*

WOD 5

With Dumbbells
10-9-8-7-6-5-4-3-2-1 of:
Russian Twists
Thrusters
Renegade Rows

WOD 6

40-30-20-10 of:
Hollow Rocks
Goblet Squats
Arch Rocks
Burpees


Hopefully this helps some of our you who are gearing up to go away! Sprinkle a couple of these into your vacation and let us know how it goes. Good Luck :)

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.

"
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!