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Dear New Person at the Gym, You stand across from me in DEKAFIT or CrossFit. I can tell by the look on your face you are embarrassed. Embarrassed that you can’t do a pushup or don’t know how to adjust your rower or that you walk when everyone else is running. You look around and wonder what you are doing here. You glance at me and I smile, but you look away pretending you didn’t see, because that would mean I noticed you. Maybe you are discouraged. Maybe you tell yourself this was a huge mistake and you’re going to...

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Can you truly get a good workout in 45-60 minutes? The answer is absolutely, 100% YES! That is one of the truly phenomenal things about functional fitness (CrossFit or DekaFit) in a class environment.  A full workout, that is complete planned and built around your goals is possible. How? Let’s find out. Why don’t we breakdown a typical 60 minute class at here at Aestus: 0:00-0:05: Primary Warm up. (slow general movement and light stretching) 0:05-0:10: WOD Brief (The Coach conducting the class explains all the details of the workout of the day) 0:10-0:20: Secondary Warm Up (This warm up...

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  It’s getting close to that time. 30 days until 2021.  I think it’s safe to say that we all will be making some changes in the New Year. Will it be different for you this time? Will you commit to those changes? Passion, desire, excitement.  These are the things that get us started. But commitment is what keeps us going. Commitment doesn’t have to start with setting up a 90 day program.  It starts with one day. Within that one day it starts with finishing what you started. Beginning and completing a single workout: Committing to 20 push ups...

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When CrossFit was created, one of the first things that was presented to explain the core of the methodology was the pyramid that is pictured here.  The pyramid is a display of what CrossFit considers to be the level of importance of the various components that make up its practices. The base is Nutrition—that makes sense—Nutrition is the base for all performance—not just fitness, but for all of us.  Following that is Metabolic Conditioning, Gymnastics, Weightlifting and finally the application of the previous four, Sport.  It’s an incredibly simple and logical way to assign need and clarify the level of importance that...

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  “I’m going to work out for an hour each day” “I’m going to eat better”. “I’m going to bed at 8:30 every night during the week”.   These are all admirable goals.  They definitely can lead to some good things. But how often do we stay with the goals that we set?  Goals, like training need to be worked on.  If you want a faster 5K time or to improve your back squat or bench press, you need to define: What you want….and How you will go about doing it.   The Plan: Let’s start with one of the...

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