Posts by Breeann

Healthy Steps as a CrossFitter

Being a Crossfit member for a few years, I’ve seen some limps, scaled workouts due to discomfort and a few painful facial expressions. We all push our bodies to the limit for the benefit of our health, so here are a couple of issues I’ve seen arise at the Crossfit Box and what can be done to keep your legs and feet healthy. Plantar Fasciitis (PF) Do you use colourful language with your first few steps out of bed in the morning or standing after you’ve been working at your desk? Typical symptoms of PF are pain along the sole of the foot, particularly in the heel and sometimes radiating through the arch and into the forefoot. This pain increases after a period of rest and may feel a little better during a WOD (depending on the severity). The plantar fascia is a connective tissue that originates at the calcaneus (heel bone) and runs through the arch and into the forefoot. Unlike muscles, the fascia does not stretch and contract. Prolonged strain can damage the fascia and this is where the fun begins. Biomechanics generally play a large role in strain on the fascia. An orthotic, acting as a brace
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truLOCAL…Is it worth it?

For the past month, our family gave truLOCAL a try. truLOCAL introduces simple monthly meat plans that deliver high-end, locally sourced meat products right to your door across Ontario and Alberta. Don’t get me wrong, there are plenty of options around here – perhaps you have a favourite butcher or a favourite organic chicken farm. I’ve done it, but it also ate up a chunk of my time to drive from butcher to farm to market. I love the convenience of having all of our favourites already sourced for me and delivered right to my door. So here it goes! I’ve laid out how it all worked, the benefits I found and also some recipes we used that were favourites. I ordered on a late Tuesday afternoon and when the delivery truck arrived the NEXT DAY with our first box, I was so excited! It seriously felt like Christmas…a carnivore like Christmas, if you’re into that. Being a family of 4, I ordered the regular box and chose the following:   8 boneless/skinless chicken breasts 1 package of chicken breakfast sausage rounds 2 packages of boneless/skinless chicken thighs 1 package of bone in, skin on chicken breasts 3 packages of
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Summer Hydration

Summer is here, and during this heat wave this Canada Day weekend, we can feel it. It feels like 38 degrees right now and and it only will get hotter as the day goes on. With the onset of the summer heat and humidity, we are often asked about staying properly hydrated. How much water should we drink, are there supplements I can take, why do I get a headache or feel nauseous after my workouts? You want to make sure you are properly hydrated throughout the entire day, not just around when you are here at the gym working out. With the higher temperatures and the increased humidity, the amount of water you will lose due to sweat will increase. To combat the water loss with sweat, make sure you come into the gym properly hydrated, and after you leave be sure to continue to drink your water. Dehydration can lead to multiple problems and cause higher levels of fatigue. More than just water loss, when you sweat, you can lose over 800mg of Sodium in each liter of sweat (have you ever noticed your sweat is quite salty?). And if we don’t counter act the loss of the
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ND Approach to Weight Loss

A Naturopathic Approach to Weight Loss In my practice it is very common for women to include ‘weight loss’ on their list of top health goals. Some of these women have been following a strict dietary and exercise program and have not been able to lose weight, or they originally lost some but now they have hit a plateau. Others have just started and want to ensure they are setting themselves up for success. Regardless of the starting place, my approach is always to assess the whole person and understand where the body requires more support. The body is always trying to bring itself back into a state of balance (homeostasis) and when it is unable to do so, symptoms start to arise (which can include weight gain or an inability to lose weight).  Some of the most common imbalances in the body that undermine weight loss efforts include digestive system dysfunction, blood sugar regulation issues, and poor adrenal gland function. Let’s take a closer look at these three: Digestive system dysfunction The digestive system is a key system in the body to have functioning optimally if weight loss is one of your goals. This system is involved in breaking
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Physical + Mental Health + Breathing – It’s all connected!

Let’s try an experiment… For the next 10 seconds breathe as quickly and forcefully as you can. Ready? Go! Notice how you feel. Now, for the next 10 seconds breathe as slowly and as controlled as you can. Again, notice how you feel. What one made you feel more relaxed, less tense? Hopefully it was the second one! ;P You know when your having a less than proud moment and someone has the nerve to tell you to calm down & breathe? Well, as annoying as they may be in that moment, they’re right. We live in a society that is always on the go. Which puts us, and leaves most of us, in the flight or fight response (sympathetic nervous system). It increases heart rate, blood pressure and puts our digestive system on hold. The goal is to find some balance and deep, focused breathing can help. It brings us into a rest and digest state (parasympathetic nervous system). It lowers the heart rate, blood pressure, relaxes the GI tract, helps to reduce anxiety and calm the entire body. So carve out a few minutes today and find a comfortable position – seated or laying down. Take a deep
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We’re Hiring!

CrossFit Belleville is looking for a motivated and experience personal trainer to be a part of our coaching team.  Requirements Fully certified Valid CPR Level C/AED Experience preferred but all applications and levels of experience will be considered Experience writing training programs, and interest in furthering this knowledge Visible passion for health and fitness Actively furthering knowledge in the field CrossFit Level 1 certificate, CrossFit specialty certificates (or similar), and personal training experience are considered assets. Bonus Points Following industry leaders Actively seeking (or plans to) continuing education Experience or knowledge in nutrition (or desire to learn) Practicing what you preach! Being awesome How to Apply Please fill our our application here
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Summer Throwdown – Registration Now Open!

CrossFit Belleville turns up the heat again this summer with our 5th Annual Summer Throwdown and we want you there! With such a successful turnout in previous years, incredible display of athleticism, a load of fun, we’re bringing this Co Ed partner competition back!   Introducing both Scaled and Rx divisions! 4 Events, $60+HST per person, Awesome Prizes and Vendor Village!   REGISTER BY AUGUST 7TH TO RECEIVE A T-SHIRT/TANK TOP!   Where: CrossFit Belleville, 40 Hanna Court, Belleville, ON K8P 5J2 When: Saturday, August 25th, 2018 from 9AM to 3PM (8AM Registration and briefing) Cost: $60+HST per person Format: Pairs (teams of two, Co-ed, 1 male and 1 female) Divisions: Rx and Scaled Number of Events: 4 Regular Registration: $60+HST per person NOW – August 7th Last Minute Registration: $70+HST per person August 7 – August 25   Registration will open June 1st, 2018: CLICK HERE!   STANDARDS RX Athletes are proficient with all movement standards. You are probably near the top of your leaderboard in the gym on a daily basis, and perhaps in the top 50% in your region during the Open. Clean 185/135 Snatch 115/85 Deadlift 275/155 OHS 135/95 S2OH 135/95 Thrusters 135/95 HSPU Box Jumps
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Show Your Pride!

Let’s see it…pics of your hot new car decals. If you need to get one, grab it from one of our coaches. Post a pic of it on your car before May 20 and use #CFBPRIDE We will draw one random entry for a $25 gas card for your pimped-out car!
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