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impactJune 2014

crossfit

For Dad’s Day

Summer is almost upon us, which means that Father’s Day is also here again. I’ve never regretted being raised by a single mom, nor do I regret not having a father figure in my life, but I still appreciate the things dads do for their families. I see it each day when the kids come in, mimicking their dads’ movements and sayings, or when you guys talk to me about your children. Isn’t’ it funny the

way they pick that stuff up? For a lot of dads, the day their kid hits his or her first home run is the proudest moment of their life. Fatherhood, for them, means bandaging up scraped knees, packing up the car for a weekend of camping and fishing with the family, and chasing the monsters out from under the bed. For some, it’s a chance to pass on a tradition of physical health and strength. And even though I’m not a dad yet, I’m always conscious of the position I am in as a role model for children, whether it’s teaching a class they happen to witness or hosting an event that they can take part in. After all, I don’t have to be their dad to reinforce staying healthy and being physically active for life.

Speaking of being physically active, our Mother’s Day event was such a hit, we’ve decided to extend

it to dads this Father’s Day! Sunday, June 15, join us for a day of fatherly festivities, enjoyable for the entire family. Like our Mother’s Day event, we’ll start off with the Workout of the Day—safe for everyone involved. We want to encourage kids to get in on it too, so we’ve put together an activity that everyone can complete. Afterwards, we’re going to kick it old school with a little on-the-field action. Dodgeball, anyone? And if the kiddos are ready to take us on, we’re not afraid of pairing the adults against the kids. In total, the whole event is one hour, leaving plenty of time for other Father’s Day fun (if dad’s not all tuckered out, of course).

If you’ve been sitting there wondering how to spend the day after that, here are some fun, active ideas sure to make for a fun time:

Family Bike Ride: Pack a picnic and take in the sights! Stage a couple of races, until everyone’s had a chance to put the pedal to the metal.

Frisbee at the Park: Whether it’s a competitive game of frisbee golf with the older kids, or a simple game of catch with your youngest, frisbees are a fun prop for a day of play.

Laser Tag or Airsoft: Okay, so nobody says you should want to shoot your kid, but a little friendly competition never hurt anyone. If you’re kids are still pretty young, laser tag is a blast, while being safe and adventurous. For an older crowd, taking a trip to your local airsoft or paintball field is sure to make for some fun memories.

Father’s day is a blast and we at CrossFit Impact want to be a part of making it a fun and exciting day for all. We hope to see you and the whole family at our Father’s Day event!

Dodge Ball For Dad’s Day | page 1

The Confidence Conundrum | page 2

Broccoli Craisin Salad | page 2

Crossfit Hot Shot Of The Month | page 3

3 Moves That Will Maximize Your Workout| page 3

Upcoming Events | page 4

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June 15, 2014 Sunday 9AM — Who’s Your Daddy | Father’s Day WOD

June 27, 2014 Friday 8PM — Captain America’s Birthday - Happy Hour Landmark Bar and Grillle Northbrook, IL

Dodge Ball

2 | CrossFit Impact info@impactcrossfit.com | 3

The grass is always greener on the other side, right? Even when you’re thinking, “Nothing can bring me down!,” someone comes along with a newer car, a better job, and a thinner waist - and suddenly your pedestal doesn’t seem so high. Your confidence plummets, and with it plummets any chance of becoming successful. Here are a few tips to help you build your confidence (from the ground up!) and strengthen your sense of self-worth.

1. Recognize - Recognize your insecurities. Identifying the things that make you feel unworthy or ashamed will help you learn to accept them...and ultimately work to improve them. Set goals to rectify the things that make you unhappy (e.g., your belly fat) and learn to accept the things you can’t change (e.g., your height). Now, grab a separate piece of paper and recognize your successes. Everyone is good at something, including you. Focus on your talents, your passions, and your positive traits - there are more than you think.

2. Realize - Realize that even the most attractive, successful, and confident people aren’t perfect - no one is. They all have their own insecurities, self-doubts, and pitfalls. Take Miss Teen South Carolina, for example. When asked why one-

fifth of Americans can’t locate the U.S. on a map, she replied with a string of unrelated words that seemed to last entirely too long. She became the laughingstock of the world in less than five minutes - despite her beauty queen appearance and bikini body.

3. Fake It - Fake it till you make it. If you act confident, you’ll become confident. Try it! Self-pity is a state of mind - so change the way you think. Smile at yourself in the mirror and think positively, even if you don’t feel positive. If you belittle yourself, others are going to belittle you as well. But if you speak positively about yourself, you’ll project those qualities onto others.

4. Be Good - Be a good person. Help others. When you make a positive difference in someone else’s life, if only a small one, you’ll feel more positive overall. Stick to your principles and don’t allow others to sway your beliefs. As the saying goes, “If you don’t stand for something, you’ll fall for anything.” When it comes right down to it, having strong values and an overall “good person” attitude will boost your confidence and draw positivity to you like a moth to a flame.

True confidence doesn’t happen overnight, but before long, you’ll realize you have the greenest lawn around.

CrossfitHot Shot of the Month!

The Confidence

Conundrum

Broccol i Crais in

1. Mix Broccoli, coleslaw, craisins and

crumbled bacon in a large bowl.

2. Whisk together the mayonnaise, sugar, white vinegar and

Salad Supreme to make the salad dressing.

3. Pour over broccoli mixture and chill and stir to coat.

4. Chill salad at least two hours before serving.

Directions

• 4 cups broccoli

• 1/2-1 cup cole slaw

• 1/2-1 cup craisins

• 10-12 strips bacon cooked and crumbled

• 1/2 cup cashews chopped

Dressing

• 1 cup mayonnaise

• 1/2 cup sugar

• 2 tsp. white vinegar

• 1 tsp. Salad Supreme

Ingredients

Edie Glavey is the first to admit that when she started with CrossFit, she was terrified. “I felt like I was going to throw up everytime I pulled into the parking lot for the first three months,” she says. But once that fear was conquered, Edie realized that she had found a home. “I came here to change how I worked out, and I never dreamed I’d form the kind of friendships and camaraderie I’ve found with the men and women who work out here.”

Beyond her fellow members, however, Edie has made lasting, important relationships with the coaches. “They bring their A-game every day,” she says, “They are amazing people who are totally invested in all of us.” Edie is grateful for the coaches’ attention to safety. “They have eyes in the back of their heads,” she comments. Edie is also impressed by the coaches’ desire for their clients to have a great workout, and their knack for treating all members like individuals who require different challenges and support.

As far as personal achievements go, Edie is proud of her renewed sense of confidence, and her improved

abilities, strength, mobility, and agility. She also reflects positively on the recent Whole Life Challenge, in which she

changed her approach to nutrition, and eliminated wheat, gluten, and dairy from her diet. “I told some friends I wished I had changed my diet before I had sinus surgery a year ago because I think a big part of the problem I was having with my sinuses was what I was eating,” she says. Inside, her health has improved. Outside, the results are equally positive, as she has lost five pounds and about four inches.

Currently, Edie is working on her target area: the waist down. She believes she still has a long way to go, but that isn’t stopping her from appreciating all the success she’s already achieved. “CrossFit has changed everything about my health and fitness. I would tell anybody: if I can do it, anybody can.”

SaladCompounding Your WorkOutIt all comes down to maximization... Time is precious, and nobody has the time (or the energy) to devote to a routine simply focused on one muscle group at a time. The solution: compound exercises. But what defines a compound movement? To get all technical up in here, they’re any motion that exercises more than just one joint or muscle group. They act as holistic movements that plug your entire body into the workout, and give you a lot more bang for your buck! Even better - instead of just working on bulking or strengthening, compound movements enhance coordination and balance so your entire body will feel like a well-oiled machine.

A lot of attention is paid to working your body-bits like independent pieces of a puzzle. Focus on arms Monday, legs on Tuesday, and the like, but - reality check - your arms or legs will never operate alone, so working them in isolation doesn’t really make a whole lot of sense! Additionally, when you build muscle in isolation, you’ll inevitably build in weak spots too - which leads to injury (ain’t nobody got time for that!). Understanding how your body operates is just as important as keeping your body at its peak of performance.

So what are some of the best compound exercise movements to do a body good?

Push-Up to Overhead Press: It’s hard to think of what muscle group this bad boy doesn’t work on! This is a great combination move that kicks up your heart rate as well as helps you increase strength.

One Leg Squat and Reach: This one is fantastic for balance and proprioception. It’s especially excellent if you’re building strength and stability after an ankle or hip injury!

Lunge with a Twist: Shaken, not stirred…ahem, I mean, this is a core building movement that is also great for your balance, but adds a component of lower body strengthening to whip your bum into shape!

Meet Edie!