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Dejorie’s MOTIV Story

hanley —  November 2, 2017 — Leave a comment

1 Month @ 99lbs vs. 6 Months @ 112lbs

I’ve always struggled to maintain a healthy weight, even when I’m active and eating decently. Strength training and CrossFit have shown me that my body can make big muscle gains by committing to a workout regimen with some small modifications to my diet.

180 Days Later

hanley —  October 25, 2017 — Leave a comment

Akbar has definitely put in the hard work over the last 6 months. Watching those carbs and doing burpees for days.

 

When we began the CrossFit Hud journey in 2012, we were inspired by the high intensity, fast as possible, crush-yourself-workout approach that promised fast results and elite fitness.

What we found along the way is that being a CrossFit affiliate doesn’t tell our entire story anymore. Over a half-decade of experience and lots of education, we have evolved into more than just CrossFit.

We are heading in a new direction where CrossFit becomes a program – still affiliated – we offer and NOT who we are.

We decided to change the name to Motiv Athletics. And with this new name, we aim to make a real difference by giving people better options and better choices. We want to shift the paradigm, moving from the pure group model to a hybrid model (more on this later) where we can offer individualized and supplemental services to help people reach their goals.

Where’d the name come from? Motiv is from Motive, which by definition means – causing or being the reason for something. What’s your Motiv?

We are energized by this name change, and we will be focusing that energy on continuing to serve you the best we can: running a solid fitness program.


Do you know what a healthy body fat percentage is for your gender?

Do you know why you should care?

Your body fat percentage is a value that tells you how much of your body weight is made up of fat. In terms of your overall health, your body fat percentage can be one of the most useful numbers available to you, even more so than your scale weight and much more so than your Body Mass Index (BMI).

If you have an interest in living a healthy lifestyle, try your best to eat a healthy diet, and work to keep your body weight under control, your body fat percentage is a crucial number to know that will help you in many different ways. Here are just a few.

Get The Context Of Your Weight

Knowing how much you weigh tells you very little because people can have the same body weight but have completely different compositions, body types, and health risks.  You body fat percentage puts your weight into context, telling you far more about your yourself than how heavy you are.

Here are the body compositions of three types of people, all around the same weight (~154 pounds) and height (5’10”). To make each of these easier to talk about later, we’ll give them each a fictitious name.

 

Bill has a body weight of 154.0 pounds and a body fat percentage of 28.3%. Notice the large differences between the bar for Body Fat Mass and SMM (Skeletal Muscle Mass). Because of this very large difference, despite being a normal weight, Bill likely falls into the category of what is popularly called “skinny fat.”

 

 

Ted has a nearly identical weight to Bill – less than half a pound in difference – but has a body fat percentage of 15.6%, almost 13% less than Bill! This is because, unlike Bill, Ted has average amounts of muscle and fat for a 5’10” person.

 

 

Within about a pound of both Bill and Ted is Brian, with a body weight of 154.8 and a body fat percentage of 10.1%.  The bars for his SMM and Body Fat Mass are the complete inverse of Bill, who had a skinny fat composition.

Now it’s true that even without these charts, it would be quite obvious to tell skinny fat Bill from athletic Brian just by looking at them.

However, the more extreme examples of Bill and Brian are helpful to illustrate how three individuals with roughly the same scale weight and BMI can have wildly different body compositions— something that scale weight cannot reveal.

Of the three individuals, Bill stands to be the most at risk for health problems because of his high body fat percentage and low muscle mass, but especially so because his weight and BMI are considered normal.

Decide How To Start Improving

 

 

Knowing your body fat percentage helps you decide which of the two goals that reflect healthy body composition changes – increasing Lean Body Mass and decreasing Fat Mass – you should be working on.

It’s difficult to point to any single “ideal” body fat percentage because what may be ideal for a bodybuilder may be different than what’s ideal for a soccer player. For this reason, ranges are used to give people an idea of where they stand in terms of health.

  • For men: 10-20% is considered normal/healthy
  • For women: 18-28% is considered normal/healthy

These ranges may vary depending on who your source is. The American College of Sports Medicine has ranges as does the Mayo Clinic (more on that later in the next section)

Knowing where your body fat percentage falls in these ranges can be very helpful for you to decide how to improve your overall composition.

For example (and this may come as a surprise): many overweight/obese people actually already have a significant amount of muscle development compared to an average person of the same height.

 

 

Now, while strength training can be healthy and useful for everyone, a program based on bulking up and developing huge muscles may not be the best method for improving the body composition of someone who is overweight. That’s because the diet that encourages muscle growth typically requires being in a caloric surplus (eating more than your body needs to maintain its weight).

While it is true that fat loss can occur while strength training and gaining muscle, for someone of this body type, results will likely be achieved faster by a combination of restricting calories, increasing energy use, and weight lifting to maintain – not grow – muscle.

For someone like Bill, who is not overweight but still “overfat,” the opposite advice may apply.

 

 

 

Based on the relative lack of muscle compared to other people of the same height, Bill can likely get the quickest and most positive body composition changes by focusing on building muscle, not losing fat.

The reason this approach is better for this person and not someone who is overweight or obese is due to the lack of developed muscle.  While an overweight person already has a lot of muscle due to the need to support a larger frame, a smaller person will need to actively work to develop this muscle while maintaining or reducing the amount of fat they carry.

Reduce The Risk of Heart Disease

 

 

Knowing your body fat percentage has uses outside of fitness, too. Keeping your body fat percentage at a healthy level can help reduce your likelihood of getting serious health risks, specifically, heart disease. Seriously.

Heart disease is most often caused by a buildup of plaque on the walls of your arteries. This occurs when small pieces of cholesterol (low-density lipoprotein, or LDL) damage your arteries, causing them to harden, forcing your heart to work harder to pump blood throughout your body.

What does body fat have to do with your heart? Quite a lot, actually.

According to new research published by the Mayo Clinic, having a healthy body fat percentage has a significant effect on your cholesterol levels – increasing the good cholesterol (high-density lipoprotein, or HDL) which helps to remove the damaging LDL and lower overall total cholesterol. This means less artery-clogging cholesterol in your bloodstream, which means less stress on your heart.

To be clear: this research isn’t linking this to overall weight or even total pounds of fat. These positive effects are linked with the amount of body fat you have compared to your current weight. The body fat percentage ranges needed to have this positive effect have an upper limit of 20% for men and 30% for women.

While the research doesn’t suggest that this is any type of complete preventative for heart disease – many lifestyle factors, as well as genetics, play into whether you will develop it or not – it does suggest that you have some degree of control over preventing it by maintaining a healthy body fat percentage.

Know Your Percentage to Take Control of Your Health

Perhaps one of the best things about your body fat percentage is that it compares you to yourself.

If you just track weight, this invariably leads to comparing yourself to someone else. Even though there could be significant differences in height, muscle mass, genetics, or other factors, all people hear when they talk about or think about their weight is the number.

That’s what’s so great about your body fat percentage. It doesn’t matter how much you weigh; the only thing that matters is what that weight is made up of. You could be overweight (and even have a BMI that tells you that) but if you’re a woman with a body fat percentage of 25%, why care?

To take control of your health and fitness and gain the positive benefits of living a healthy lifestyle, the first step is to get your body composition measured.

 

 

 

reference: https://www.inbodyusa.com/blogs/inbodyblog/98288513-why-you-need-to-know-your-body-fat-percentage

Rachel’s 8 Month Update

hanley —  August 27, 2017 — Leave a comment

30 pounds in 5 months using only habit based nutrition practices. No tracking, no weighing of food, simply making smart decisions around food over and over. Oh and let’s not forget, working hard in the gym!If you need help with food. Please reach out HERE

The horizontal pull is largely neglected in CrossFit-style training, and when neglected it creates a structural imbalance in the shoulder, which can lead to injuries. This is especially true when you consider the amount of overhead pulling found in CrossFit. Combine lots of overhead pulling with lots of sitting, which causes rhomboids and mid/low traps to not work properly, and you increase the likelihood of wrecking your shoulders. The single arm dumbbell row helps build upper back strength which helps stabilize the scapula.

Kiley’s 4 Month Update

hanley —  July 30, 2017 — Leave a comment