• Feed Your Mind

    Take time to think about what messages you are feeding your mind. By Kindra Gordon “Feed your mind good stuff,” says Tim Sanders, a business expert, motivational speaker and author. Sanders purports that we should be as careful about what we put into our mind as what we put in our mouth. He explains, “Your… [Continue Reading]

    Feed Your Mind
  • Don’t Just Sit There

    Make movement a priority every day. By Steve Howard Many of us sit too much. I have even heard some in the exercise world say that ‘sitting is the root of all evil,’ and I can’t really disagree. We sit to drive, watch television, play video games, use a computer, and often while we work.… [Continue Reading]

    Don’t Just Sit There
  • Perfect Products To Pamper Yourself – Or A Loved One

    Tally Your Steps If you know someone with a FitBit – they are sure to rave about how much they love it! This tiny pedometer is smaller than a tube of lip balm, but it does so much more. Clip it to your waist and it counts daily steps and stairs climbed, and tracks how… [Continue Reading]

    Perfect Products  To Pamper Yourself – Or A Loved One
  • Container gardening produces bountiful benefits

    By Lauren Harris Recent studies show that gardening is good for overall health: spending time raising vegetables and flowers will lower cortisol levels, limber muscles and improve your mood. Also, growing vegetables and herbs for your family to eat ensures what elements went into the growth of the produce. But what if you don’t have… [Continue Reading]

    Container gardening produces bountiful benefits
  • Keep Smiling

    If tooth loss is unavoidable, there are various options for replacement that can effectively restore your smile. Dental implants are artificial tooth roots that can be surgically anchored to the jaw to hold a replacement tooth or a bridge in place. Implants are permanent and stable, and they look and feel just like natural teeth.… [Continue Reading]

    Keep Smiling
  • Pork: Flavorful, Fun to Cook & Nutritious

    By Stacey Sorlien, South Dakota Pork Producers Council Looking for a healthy protein source that offers lots of flavor and a variety of cooking methods? You’ll find some great options with pork – whether you’re making a family dinner, grilling in the backyard or planning a perfect holiday meal. Pork contains many of the nutrients… [Continue Reading]

    Pork:  Flavorful,  Fun to Cook  & Nutritious
  • Portion Patrol

    To manage your weight, you must also manage how much you eat. By Kindra Gordon A baseball, a deck of cards, a golf ball and a dice – what do these items have to do with meal time? They can actually provide a great visual cue for portion sizes – ensuring you’re not consuming extra… [Continue Reading]

    Portion Patrol
  • Don’t Diet: Instead Adopt These 8 Healthy Habits

    Have you ever tried to lose weight on a diet – only to find it doesn’t work, or you simply gain the weight back? That’s why Zonya Foco, a registered dietitian, author and certified health and fitness instructor, says people need to lose the diet mentality. Instead, she recommends people focus on incorporating healthy habits… [Continue Reading]

    Don’t Diet: Instead Adopt These 8 Healthy Habits
  • Oatmeal: A healthy, whole grain

    Like so many other parts of the supermarket, the hot cereal aisle now offers endless choices. However, with all the choices and combinations available, confusion about nutritional value is swirling – which oatmeal is best? Here is some good information: For starters, recognize that oats are a whole grain. According to the Dietary Guidelines for… [Continue Reading]

    Oatmeal: A healthy, whole grain

Fitness Frenzy

By Lauren Harris
Everyone seems to be looking for that perfect workout to achieve the optimal healthy body – and some are finding their fitness fix with CrossFit.

CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains, according to a statement on the CrossFit website by Greg Glassman, founder of CrossFit. The fitness domains that CrossFit focuses on are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

This sounds like an impossible list, even for someone who’s already athletically inclined. However, CrossFit attracts people from all age groups, and from all levels of activity.

©tylerkaschke2014-1
“We can’t just throw you into a class,” says Tyrell Gill, owner of CrossFit Spearfish, and Certified Strength and Conditioning Specialist. “CrossFit starts out with very individual training, to help people achieve their own personal goals.”

Gill says the foundation of CrossFit exercise is the HIIT method: High Intensity Interval Training, which utilizes core movements (squats, presses, Olympic lifts) to mimic the movements of everyday life. During the course of training, progression of muscle patterns ramps up to more concentrated, high velocity routines.

CrossFit’s focus on range of motion, functionality – and the 10 fitness domains – makes it adaptable for any body shape, level of muscle tone, or age.

“All toddlers move perfectly,” Gill says, “and then somewhere around the teenage years, we all start practicing muscle imbalances and moving incorrectly.” This often leads to injuries over time; at a minimum, causing a loss of range of motions.

But if done correctly, CrossFit works all the muscles so efficiently – hard and fast – and pushes the body into power. The results will come quickly.

In addition to muscle development, CrossFit trainers also concentrate on the individual’s diet, because of food’s affect on the body’s ability to build muscle.  “Certain types of foods cause chronic inflammation and allergies in people, so we focus on what to eat, when, and quantity,” advises Gill. Not everyone is the same, so Gill always starts with a nutritional consultation, and often puts his trainees on a Paleo Diet or Primal Blueprint menu for at least 28 days to assist in “cleaning up” the body and provide a health baseline free of symptoms.

Stephanie Gill, Tyrell’s wife and training partner (she is Power Pilates Certified, and holds a BA in Dance Performance), says that incorporating Pilates into the workouts will add spinal health and core awareness to the blend.

“Pilates is there as a fine-tuner for the CrossFit aspect of weight lifting. It gives you body awareness, and overall sense of postural health. It helps you answer the question, ‘Is my back supported?’”

Community Success
So often, gym workouts are done alone, with an iPod and a treadmill the only necessary components. Not so with CrossFit. Groups of three to eight individuals work simultaneously, in a community of kinesis. Tyrell describes his classes: “We have people coming in who want to do their best. They aren’t worried about what anybody else thinks; they are here for themselves, to work, to improve themselves. These are the most inspiring to me.”

The WOD, or workout of the day, is built by the trainers, and is set for everyone in the program, like a team preparing for a meet. Participants all know what to expect when the list includes moves like burpees, push presses, and tabata air squats.

Stephanie says that when people come to CrossFit, they’re glad they made the decision. “They are excited to be here, smiling, interacting with friends they’ve made, and supported because everyone works hard when they’re supposed to. It’s such an encouraging environment.”

Kids are also good candidates for CrossFit, and though the Gills say kids’ classes are “really, really down to the basics,” they say the principles of muscle building and flexibility are the same. “Kids classes teach them to keep the chest up, keep feet at shoulder width, just like adults, but in a much lighter environment,” says Stephanie.

Confident Results
Whether you have intense personal fitness goals of running a marathon or bench pressing a certain weight, or just being physically fit, CrossFit may be the best option. Stephanie explains that the fundamentals of the workouts are transferable to all tasks of life. “Lifting your baby the correct way is important, too, not just saying you can lift a weight in a workout.”

“The point of all of it is to give you strength to do things you didn’t even imagine you could do,” Tyrell says. “CrossFit makes people unstoppable in the classes, and then in their daily lives.”
Lauren Harris is a freelance writer who lives in Spearfish with her family.