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Making Self Care A Priority

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With more than three million cases of obesity diagnosed each year in the United States alone, more Americans need to make fitness a regular part of their daily routine. . This will reduce the risk of over-scheduling and help you visualize and mentally prepare for the workouts.” You can make the time for exercise by:

  • Starting with small changes. Add 10-15-minute workouts to your morning or afternoon routine. You can even look up free workout videos on YouTube to get started.
  • Doing something you like. Schedule a call with a long-distance friend during a 20-minute walk. Try out Zumba if you enjoy dancing. Want to make new fitness-minded friends? Join a league sport like coed softball, volleyball, or even kickball.
  • Taking the stairs. Park at the back of the parking lot. Ride your bike to work. Don’t become sedated by the conveniences of our modern world. When you can turn your regular routine into exercise, you’ll start creating a lifestyle.

Along with other kinds of self-care, regular exercise can make you more productive, boost your immune system, and heighten your ability to let go of stress and feel more compassionate—to yourself and to others.

Productivity 

Exercise is a natural energy booster. True, you might feel a bit tired after a hard workout or even achy after working new muscles, but overall, your energy will improve. With more energy, you’ll not only be able to tackle your daily tasks with more enthusiasm, but you might even find yourself opening up to new challenges and adventures.

Setting a fitness goal for yourself—like going to a yoga class three days a week—helps you stay in the present moment. When you slow down and enjoy the moment, you learn how to prioritize other self-care activities that are important in your life.

Immunity

Studies show that even just moderate exercise can make a huge impact on your overall immune system health. When you exercise, you are one step closer to sustaining a healthy weight, which is one of the effective preventative measures against heart disease, diabetes, and high blood pressure.

Recent research with marathon runners and professional soccer players has hinted that intensive cardio exercise might actually suppress immune efficiency, while those who participated in only moderate exercise avoided the flu and saw a nice boost in their immunoglobulins. Self-care is hard enough when you are busy, but it can seem nearly impossible when you add illness on top of that. Adding exercise into your daily routine can keep you healthy enough to stay motivated to care for yourself.

Let Go 

Stress impacts both the mind and body in substantial ways. Not only does exercise boost your endorphins, brain chemicals that help regulate stress and pain, but it can also be a meditative experience. Meditation, even as little as ten minutes a day, has been shown to reduce anxiety and depression.

When we are stressed, we tend to let self-care slip. We eat foods that comfort our emotions instead of nourishing our bodies. We isolate from friends and family, have trouble focusing at work, and sleep too little or too much. Stress can critically limit our ability to keep up with our self-care routines, which is why exercise can make such a difference in letting go.

Don’t let a busy schedule get in the way of your physical health. It’s never too late and no amount of exercise is too brief to improve your quality of life. When you allow exercise to support and sustain your self-care practices, you can feel confident in managing the priorities in your life.

Routine is the Enemy

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Routine is the enemy!

 

We’ve all been there, we wake up in the morning, get ready for work, as we finish work maybe we go to the gym or the supermarket to prepare for dinner and then make it home. It seems that the whole day was on autopilot, we took the same route that we could take if our eyes were closed and grabbed the same groceries we always do because it is what we like. But what if I told you to take a different way to work or to try a new vegetable that you’ve never had? What would your reaction be? When we break our routine or do something out of the ordinary we can reap insane rewards. That vegetable could help cure some deficiencies in our diet or help prevent us from getting sick. That new way to work, we could find a house that we want and deserve to be for sale on the best block in town. Now these are just examples, but I want you to imagine the routine you do every day and see how changing it a little bit can help influence your life.  Routine is the enemy, it leads to accommodation and doesn’t allow us to grow as an individual. We grow when we adapt, we progress when we stress. So break free and take back your life.

 

Coach Batch

Ready for real measurable results?

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KMK is Excited to Offer

ZoneFit

ZoneFit is our very own heart rate monitored high intensity training program, using our state of the art MYZone monitoring system.

You will now be able to see your heart rate in real time as you work out.  MYZone will also give you an analytical summary of how hard you worked in class after every worout, accessible on your smart phone.

These classes will be conducted in a ‘boot camp’ style while still using dumbbells, kettlebells, and some of our other conditioning tools.  Sessions will include bodyweight intervals coupled with core exercises, plyometrics, and other fat burning training methods.  You will have one of our great coaches instructing the class in proper form and technique within the workout to prevent Injury, not some glorified cheerleader screaming at you to go harder and faster, putting you at risk.

You will also have access to our team of nutritionists to help get you started on a healthy eating plan that works for you in the short term, yet is sustainable for life.  No one will be pushing you to purchase unnecessary supplements and draining your wallet without really helping all that much.

If you are ready for change and want to try a safe high intensity fitness class with actual measurable results please reach out and let us know.

 

 

Thank you,

Jamie DeFelice, Owner KMK Fitness

 

https://www.wodify.com/products/core/pulse

What’s the Best exercise?

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What is the best exercise for:

(insert body part here!)?

If I had a dollar for every time someone asked that question…  The answer is the one you ‘enjoy’ doing.

If you like to run, then run.  If you like Yoga, do Yoga.  Any exercise is better than no exercise.  That being said, some exercises are better than others.

You can never go wrong with good old-fashioned weight training.  Lifting things up and putting them down helps to build lean muscle, which in turn burns fat.  However, weights in and of themselves are generally not enough stimulation for most people, so adding in some high intensity intervals is great too.  Here’s just one example: 30 second sprint, 10 burpees, and 20 sit-ups for 6-8 minutes at maximum effort. That quick high intensity session is an anabolic killer, and awesome for burning fat and preserving muscle.

Now, we’re all after that elusive ‘six-pack,’ but you do not have to spend countless hours on ab routines that at the end of the day will give you no more definition in your belly than if you had done nothing.  I’m not saying you do not need a healthy strong core, but no number of crunches is going to give you the belly you want without a clean diet and a well-balanced training regimen.

At the end of the day, a successful regimen all comes down to diet, training intensity and frequency.  If you are eating healthy whole foods and training 3-5 days per week while mixing in some heavy weights and high intensity work you should be seeing results.  Remember you cannot out run a bad diet.

For more info on how we can help with a well-balanced nutrition and training program feel free to reach out to us.

Jamie

Jamie@crossfitkmk.com

 

11/22/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

3 x through

20 sec (7-10) cal

10 goblet squat

10 KBS

10 PU w/ walk out

10 hip swings

5 spiderman per leg

Prep

Warm-up (No Measure)

As Group Clean prep

Strength

A: Deadlift (3 x 3-5 @ 75-85%)

B1: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

B2: GHD raise (3 x 8-10)

11/21/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Prep

Warm-up (No Measure)

2 x through

10 CS 90/90

5 hand walk pushup

10 hip swing

1 min ring FLR hold

Strength

A: Bench Press (3 x 3-5@75-85%)

Metcon (Weight)

3 x though

10 per leg DB step up

10 DB tri ext

10 DB curl

Metcon

Burpee repeat test (AMRAP – Reps)

40 sec max reps to 6 inch OH target

20 sec rest

x 4 rounds

Metcon (AMRAP – Rounds)

15 min Amrap

500M row/ski

100Ft Farmer carry

5 wall walk

50 DU

11/20/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 kb high pull

10 goblet squat

5-Sampson lunge

30 sec hang

Clean prep

Strength

A: Back Squat (3 x 3-5@75-85%)

B1: Land mine step back and press (3 x 8)

Step into back lunge, stand and press.

B2: one arm DB row w/ rotation (3 x 10)

Row DB to the hip then rotate up from T spine.

Metcon

Metcon (No Measure)

8 min Emom

1-30 sec bike/ski 7/10 cal

2-30 sec KBS 20+ in time

Metcon (No Measure)

8 min Emom

8-12 cal row

12 WB

11/17/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

12 Db ext rot

10 Cs victory

30 sec hollow hold

30 sec dip hold

Strength

A: Shoulder Press (3 x 5-7@65-75%)

B1: Alt 1 leg RDL (3x 16)

Holding BB, perform RDL’s alt from leg to leg

B2: DB side raise (3×12)

Metcon

Metcon (Time)

4 min to complete

10 cal row

5 burpee

10 cal bike

5 burpee

10 cal ski

5 burpee

rest 60 sec

3 rounds
Work on pace!

11/16/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

5 KB high pull

10 banded step-over

10 GM + squat

Group Clean prep

Strength

A: Deadlift (3x 5-7@65-75%)

Metcon (No Measure)

3 x through

10 DB chest press

10 Alt high box step up W DB’s

20 Band pull apart

Metcon

Metcon (AMRAP – Rounds)

20 min Amrap

30 cal 60-62 on bike. 900+ski

5 PC

10 Lateral box jump

15 Sit-up

rest 60 sec

Move quick set a consistent pace