CFSO BLOG

December 3, 2019

So you worked out during your pregnancy and then had your beautiful new child…so what’s next?  Well here is some information to think about regarding getting FIT again!

Start postpartum carefully

There is no need to jump into a workout right away, even if you have been consistently hitting the gym during your pregnancy.  Once you have the all clear to resume physical activities, start slowly and allow for more time to both do your exercises and rest between sets.

Repair abdominal muscles

Commonly, women experience a separation of rectus abdominals (main ‘core’ muscles).  Be aware of this and if needed, ready for physical therapy.

General Instability

Childbirth creates a softening the ligaments and joints and can linger for several months afterwards. You may experience unstable joints or a feeling of a wobble as well as a loose pelvis.

The Pelvic Floor

After pregnancy, you may find a need to do some Kegel exercises.  These will address any issues and help strengthen the pelvic floor.  There are...

November 26, 2019

Staying the course with nutrition is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it!

Here is November’s Food for Thought Recipe

Are you ready to take the plunge and try something way outside your comfort zone? Pad Thai is becoming an increasingly popular dish, but can be pretty unhealthy. We have found a recipe that cuts down on the carbs and uses healthier ingredients, but still provides the flavor explosion you’re looking for when you turn to this dish.  Enjoy!

Skinny Pad Thai with Courgette Noodles (Source: Supergolden Bakes...

November 5, 2019

American adults are likely to catch the common cold between one and four times a year while children can be expected to contract the same virus up to 10 times per year. The fatigue, runny nose, coughing and sneezing is annoying and can last up to a week! If there was something you could do to shorten the duration as much as possible, would you?

Here are some tips to help you build up your immune system to ensure you’re in fighting shape the next time this annoying cycle of colds comes to your community.

  1. Exercise often. Exercise builds up the immune system, allowing you to fight off a cold more effectively.

  2. Eat right. A balanced nutrition program ensures your body is getting the nutrients it needs to keep it healthy and your immune system in top shape.

  3. Sleep. Getting adequate sleep is something that most Americans have trouble with. The truth is, that if your body is fatigued before you are exposed to the cold virus, it is much more likely that the virus will have the abilit...

October 22, 2019

So, you’ve made the choice to stay active and workout during your pregnancy?  Fantastic!  There are numerous examples of women maintaining their physical fitness with CrossFit throughout most of their pregnancy.  The result: A happy person during the pregnancy and a more active and healthier mother many years into the future!

With that being said, it’s important to know that your physician is aware of your love for CrossFit and that you are allowed continue to work out!  Some other best practices: You should let your coaches know as soon as reasonably possible that you are indeed pregnant.  Always err on the side of caution, if you are not sure of something, find a suitable substitution.  With that said, these are easy ways to alter some common CrossFit movements and are a WORTHY modification!

Dumbbells, Dumbbells, Dumbbells!

With so many CrossFit classes revolving around the barbell, it can be tough to navigate that bar from the ground to your shoulders or overhe...

October 22, 2019

So, you’ve made the choice to stay active and workout during your pregnancy?  Fantastic!  There are numerous examples of women maintaining their physical fitness with CrossFit throughout most of their pregnancy.  The result: A happy person during the pregnancy and a more active and healthier mother many years into the future!

With that being said, it’s important to know that your physician is aware of your love for CrossFit and that you are allowed continue to work out!  Some other best practices: You should let your coaches know as soon as reasonably possible that you are indeed pregnant.  Always err on the side of caution, if you are not sure of something, find a suitable substitution.  With that said, these are easy ways to alter some common CrossFit movements and are a WORTHY modification!

Dumbbells, Dumbbells, Dumbbells!

With so many CrossFit classes revolving around the barbell, it can be tough to navigate that bar from the ground to your shoulders or overhe...

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